(1021,7,'2013-12-17 09:21:35','2013-12-17 14:21:35','<strong><a href=\"http://sofits.ca/wp-content/uploads/Workout-of-Dec-13-2013.pdf\">Week 12: Workout of December 13 2013 SNOW</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-29-2013-SNOW.pdf\">Week 11: Workout of November 29 2013 SNOW</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-22-2013.pdf\">Week 10: Workout of November 22 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf\">Week 9: Workout of November 15 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2013-12-17 09:21:35','2013-12-17 14:21:35','',346,'http://sofits.ca/2013/12/17/346-revision-v1/',0,'revision','',0),(1050,7,'2013-12-30 09:33:21','2013-12-30 14:33:21','Dan Riseborough\'s funeral will be held on Friday, January 3.   at  the St. Laurent Chapel of Hulse, Playfair &amp; McGarry,  1200 Ogilvie Road Ottawa, ON\r\n\r\n&nbsp;\r\n\r\nFirst visitation begins at 1:00, the service  at 2:30,   and a reception to follow.\r\n\r\n&nbsp;\r\n<div>Full details can be found at the <strong><a href=\"http://www.mcgarryfamily.ca/book-of-memories/1760048/Riseborough-Daniel-Dan/service-details.php\">Hulse, Playfair and McGarry  website</a>. </strong></div>','FUNERAL DETAILS','','publish','open','closed','','funeral','','','2013-12-30 09:38:02','2013-12-30 14:38:02','',0,'http://sofits.ca/?p=1050',0,'post','',0),(1051,7,'2013-12-30 09:33:21','2013-12-30 14:33:21','Dan Riseborough\'s funeral will be held on Friday, January 3.   First visitation begins at 1:00, the service follows at 2:30,    with a reception after the service.\r\n<div>St. Laurent Chapel of Hulse, Playfair &amp; McGarry</div>\r\n<div>1200 Ogilvie Road Ottawa, ON</div>\r\n<div></div>\r\n<div>Full details can be found at the <strong><a href=\"http://www.mcgarryfamily.ca/book-of-memories/1760048/Riseborough-Daniel-Dan/service-details.php\">Hulse, Playfair and McGarry  website</a>. </strong></div>','Funeral Details','','inherit','open','closed','','1050-revision-v1','','','2013-12-30 09:33:21','2013-12-30 14:33:21','',1050,'http://sofits.ca/2013/12/30/1050-revision-v1/',0,'revision','',0),(1052,7,'2013-12-30 09:37:31','2013-12-30 14:37:31','Dan Riseborough\'s funeral will be held on Friday, January 3.   at  the St. Laurent Chapel of Hulse, Playfair &amp; McGarry,  1200 Ogilvie Road Ottawa, ON\n\n&nbsp;\n\nFirst visitation begins at 1:00, the service  at 2:30,   and a reception to follow.\n\n&nbsp;\n<div>Full details can be found at the <strong><a href=\"http://www.mcgarryfamily.ca/book-of-memories/1760048/Riseborough-Daniel-Dan/service-details.php\">Hulse, Playfair and McGarry  website</a>. </strong></div>','Funeral Details','','inherit','open','closed','','1050-autosave-v1','','','2013-12-30 09:37:31','2013-12-30 14:37:31','',1050,'http://sofits.ca/2013/12/30/1050-autosave-v1/',0,'revision','',0),(1053,7,'2013-12-30 09:38:02','2013-12-30 14:38:02','Dan Riseborough\'s funeral will be held on Friday, January 3.   at  the St. Laurent Chapel of Hulse, Playfair &amp; McGarry,  1200 Ogilvie Road Ottawa, ON\r\n\r\n&nbsp;\r\n\r\nFirst visitation begins at 1:00, the service  at 2:30,   and a reception to follow.\r\n\r\n&nbsp;\r\n<div>Full details can be found at the <strong><a href=\"http://www.mcgarryfamily.ca/book-of-memories/1760048/Riseborough-Daniel-Dan/service-details.php\">Hulse, Playfair and McGarry  website</a>. </strong></div>','FUNERAL DETAILS','','inherit','open','closed','','1050-revision-v1','','','2013-12-30 09:38:02','2013-12-30 14:38:02','',1050,'http://sofits.ca/2013/12/30/1050-revision-v1/',0,'revision','',0),(1054,7,'2014-01-05 16:38:48','2014-01-05 21:38:48','<h2>Please comment if you know of other links of general interest.</h2>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30 and wildly inaccurate.\r\n\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n\r\n<a href=\"http://skitrails.xcottawa.ca/skitrails_gatineau_park.php\">XCOttawa Gatineau Park Ski Trail Reports </a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n\r\n<a href=\"http://weatherspark.com/#!graphs;a=Canada/QC/Chelsea\">Weather Spark</a>\r\n\r\n<a href=\"http://www.theweathernetwork.com/weather/canada/quebec/chelsea\">The Weather Network - Chelsea</a>\r\n\r\n<a href=\"http://weather.gc.ca/radar/index_e.html?id=XFT\">Franktown Radar </a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<a href=\"http://www.precisionnutrition.com/working-out-when-sick\" target=\"_blank\">Should you exercise when you\'re sick?</a>:  a detailed discussion of pros and cons, including discussion of how to adapt your training when sick.\r\n\r\n<a href=\"http://www.sciencedaily.com/releases/2014/05/140530154109.htm\" target=\"_blank\">Quality, not quantity, counts most in exercise, diet</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2014/06/11/judging-badly-how-hard-we-exercise/?_php=true&amp;_type=blogs&amp;_php=true&amp;_type=blogs&amp;ref=health&amp;_r=2&amp;\" target=\"_blank\">Overestimating How Hard We Exercise</a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/older-does-not-mean-slower-2/\" target=\"_blank\">Research Shows – Older Does NOT Mean Slower</a>\r\n\r\n<a href=\"http://running.competitor.com/2014/06/training/study-run-faster-to-ride-better_43375\" target=\"_blank\">Run Faster To Ride Better </a>\r\n\r\n<a href=\"http://www.220triathlon.com/training/long-distance/can-heavy-lifting-increase-your-endurance-performance/8724.html\" target=\"_blank\">Can heavy lifting increase your endurance performance?</a>\r\n\r\n<a href=\"http://home.trainingpeaks.com/blog/article/the-1-rule-of-endurance-training?utm_source=tpr&amp;utm_medium=email&amp;utm_content=utb11&amp;utm_campaign=utb\" target=\"_blank\">The #1 Rule of Endurance Training</a>\r\n<a href=\"http://www.sciencedaily.com/releases/2014/06/140605113510.htm\" target=\"_blank\">Molecular secret of short, intense workouts clarified</a>\r\n<p id=\"page-title\"><a href=\"http://www.runnersworld.com/injury-prevention-recovery/hip-weakness-and-knee-pain\" target=\"_blank\">Hip Weakness and Knee Pain</a></p>\r\n\r\n<h3><span style=\"text-decoration: underline; color: #ff0000;\">Some links about the importance of recovery:</span></h3>\r\n<ul>\r\n	<li>Joe Friel\'s article \"<a href=\"http://thesportfactory.com/site/trainingnews/Fitness_Depends_on_Recovery_257.shtml\" target=\"_blank\">Fitness depends on Recovery</a>\"</li>\r\n	<li>a cycling article \"<a href=\"http://www.climbbybike.com/cycling-training-and-supercompensation.asp\" target=\"_blank\">Training, resting and supercompensation</a>\"</li>\r\n</ul>\r\n<a href=\"http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\">Train Slow, Run (and Ski) Fast</a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/what-age-too-old-running-racing/\">What Age is Too Old for Running and Racing?</a>\r\n\r\n<a title=\"binder\" href=\"http://running.competitor.com/2013/12/training/understanding-your-natural-running-pace_68271\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" http://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"http://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" http://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"http://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" http://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>\r\n\r\n<a href=\"http://run-fit.com/busting-through-plateaus\" target=\"_blank\">A nice, short article for those creating their own training plans</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/12/16/ask-well-benefits-of-swimming/?_r=1\" target=\"_blank\">Swimming compared to other aerobic activities</a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/mental-training-run-race-your-best/\" target=\"_blank\">Combat Negative Self-Talk</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/learn-from-common-training-mistakes_2241\" target=\"_blank\">Common Training Mistakes - for all of us!</a>\r\n\r\n<a title=\"HIT?\" href=\"http://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime\" target=\"_blank\">Concerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) </a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/ripping-up-roads-over-40/\">Older women are getting faster!</a>\r\n\r\n<a href=\"http://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/\">10 Things I want my daughter to know about working out.</a>\r\n\r\n<a href=\"http://www.crosscountryskier.com/magazine/09_jan/cxc.htm\">Good article on how to use your training time</a>\r\n\r\n<a href=\"http://triathlete-europe.competitor.com/2013/10/22/how-long-and-far-should-you-run\">How long and far should you run?</a>\r\n\r\n<a href=\"http://www.runnersworld.com/race-training/how-to-build-mental-muscle?page=1\">Very interesting article on mental fatigue</a>\r\n\r\n<a href=\"http://www.youtube.com/watch?feature=player_embedded&amp;v=_-rRldLHKNc\">Video of Bad Ski Striding</a> (aka just running with poles).\r\n\r\n<a href=\"http://www.google.ca/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;ved=0CC4QtwIwAA&amp;url=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DLzlGkpAL5ec&amp;ei=C4VpUo6nGaPo2AWS5YDoDg&amp;usg=AFQjCNHBfgbIAU2WCWUcCysDR0CH0Pxcrg&amp;bvm=bv.55123115,d.b2I&amp;cad=rja\">Beautiful Video of  Ski Walking and Ski Striding  </a>- with slow motion - watch this over and over!\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/10/02/how-intense-study-may-harm-our-workouts/?ref=nutrition&amp;_r=1\">How Intense Study may affect your Energy Levels   (</a>train to   limit mental fatigue and  improve physical performance?)\r\n\r\n<a href=\"http://www.sciencedaily.com/releases/2013/09/130927092350.htm\">Benefits of Strength Training for 90 year olds (!)</a>\r\n\r\n<a href=\"http://triathlete-europe.competitor.com/2013/09/30/the-essentials-of-building-your-run-base\">Essentials of building your running base</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=0\">Why Runners Don\'t Get Knee Arthritis</a>\r\n\r\n<a href=\"http://www.outsideonline.com/fitness/outside-fitness-center/Is-Too-Much-Exercise-Deadly.html\">Can you get too much exercise? </a>\r\n\r\n<a href=\"http://runnow.eu/2013/09/training/do-you-need-the-marathon-long-run_1389\">Do you need the marathon long run</a>   (or a long run over 90 minutes?)\r\n\r\n<a href=\"http://www.xcottawa.ca/articles.php?id=2618\">Ski Striding:  A Lost Art?</a>\r\n\r\n<a href=\"http://triathlon.competitor.com/2013/07/training/top-myths-about-recovery_57395/5\">Myths: The Older you are the longer it takes to recover?</a>\r\n\r\n&nbsp;','LINKS','','publish','open','closed','','links-to-skiing-and-related-information','','','2014-10-07 12:47:35','2014-10-07 16:47:35','',0,'http://sofits.ca/?page_id=1054',0,'page','',0),(1055,7,'2014-01-05 16:27:04','2014-01-05 21:27:04','','Links to skiing and related information','','inherit','open','closed','','1054-revision-v1','','','2014-01-05 16:27:04','2014-01-05 21:27:04','',1054,'http://sofits.ca/2014/01/05/1054-revision-v1/',0,'revision','',0),(1056,7,'2014-01-05 16:30:20','2014-01-05 21:30:20','<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a href=\"http://www.xcottawa.ca\">XC Ottawa website</a>','Links to skiing and related information','','inherit','open','closed','','1054-revision-v1','','','2014-01-05 16:30:20','2014-01-05 21:30:20','',1054,'http://sofits.ca/2014/01/05/1054-revision-v1/',0,'revision','',0),(1057,7,'2014-01-05 16:37:41','2014-01-05 21:37:41','<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"http://http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>','Links to skiing and related information','','inherit','open','closed','','1054-revision-v1','','','2014-01-05 16:37:41','2014-01-05 21:37:41','',1054,'http://sofits.ca/2014/01/05/1054-revision-v1/',0,'revision','',0),(1058,7,'2014-01-05 16:38:25','2014-01-05 21:38:25','<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>','Links to skiing and related information','','inherit','open','closed','','1054-revision-v1','','','2014-01-05 16:38:25','2014-01-05 21:38:25','',1054,'http://sofits.ca/2014/01/05/1054-revision-v1/',0,'revision','',0),(1059,7,'2014-01-05 16:38:48','2014-01-05 21:38:48',' ','','','publish','open','closed','','1059','','','2014-01-05 16:38:48','2014-01-05 21:38:48','',0,'http://sofits.ca/2014/01/05/1059/',18,'nav_menu_item','',0),(1060,7,'2014-01-05 16:42:09','2014-01-05 21:42:09','I\'ve just added a page with a few skiing related links.  Please comment if you know of other links of general interest.','Links added','','publish','open','closed','','links-added','','','2014-01-05 16:42:09','2014-01-05 21:42:09','',0,'http://sofits.ca/?p=1060',0,'post','',0),(1061,7,'2014-01-05 16:41:19','2014-01-05 21:41:19','I\'ve just added a page with a few skiing related links.  Please comment if you know of other links of general interest.','Links added','','inherit','open','closed','','1060-revision-v1','','','2014-01-05 16:41:19','2014-01-05 21:41:19','',1060,'http://sofits.ca/2014/01/05/1060-revision-v1/',0,'revision','',0),(1062,7,'2014-01-05 16:43:01','2014-01-05 21:43:01','<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-01-05 16:43:01','2014-01-05 21:43:01','',1054,'http://sofits.ca/2014/01/05/1054-revision-v1/',0,'revision','',0),(1070,7,'2014-01-08 08:16:37','2014-01-08 13:16:37','<strong><a href=\"http://sofits.ca/fridays-stuff/fri-jan-10/\">CLICK HERE FOR DETAILS</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','JAN. 10  TRAINING','','publish','open','closed','','jan-10-training','','','2014-01-08 08:20:40','2014-01-08 13:20:40','',0,'http://sofits.ca/?p=1070',0,'post','',0),(1071,7,'2014-01-08 08:16:37','2014-01-08 13:16:37','Details are posted\r\n\r\nhttp://sofits.ca/fridays-stuff/fri-jan-10/','JAN. 10  TRAINING','','inherit','open','closed','','1070-revision-v1','','','2014-01-08 08:16:37','2014-01-08 13:16:37','',1070,'http://sofits.ca/2014/01/08/1070-revision-v1/',0,'revision','',0),(1072,7,'2014-01-08 08:17:37','2014-01-08 13:17:37','Details are posted  under <strong><a href=\"http://sofits.ca/fridays-stuff/fri-jan-10/\">WEEKLY GROUP TRAINING/JANUARY 10</a></strong>\r\n\r\n&nbsp;','JAN. 10  TRAINING','','inherit','open','closed','','1070-revision-v1','','','2014-01-08 08:17:37','2014-01-08 13:17:37','',1070,'http://sofits.ca/2014/01/08/1070-revision-v1/',0,'revision','',0),(1073,7,'2014-01-08 08:19:05','2014-01-08 13:19:05','Details are posted  under\r\n\r\n<strong><a href=\"http://sofits.ca/fridays-stuff/fri-jan-10/\">WEEKLY GROUP TRAINING/JANUARY 10</a></strong>\r\n\r\n&nbsp;','JAN. 10  TRAINING','','inherit','open','closed','','1070-revision-v1','','','2014-01-08 08:19:05','2014-01-08 13:19:05','',1070,'http://sofits.ca/2014/01/08/1070-revision-v1/',0,'revision','',0),(1074,7,'2014-01-08 08:20:40','2014-01-08 13:20:40','<strong><a href=\"http://sofits.ca/fridays-stuff/fri-jan-10/\">CLICK HERE FOR DETAILS</a></strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','JAN. 10  TRAINING','','inherit','open','closed','','1070-revision-v1','','','2014-01-08 08:20:40','2014-01-08 13:20:40','',1070,'http://sofits.ca/2014/01/08/1070-revision-v1/',0,'revision','',0),(1075,7,'2014-10-07 12:47:22','2014-10-07 16:47:22','<h2>Please comment if you know of other links of general interest.</h2>\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\n<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\n\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\n\n<a title=\"ski conditions\" href=\"http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30 and wildly inaccurate.\n\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\n\n<a href=\"http://skitrails.xcottawa.ca/skitrails_gatineau_park.php\">XCOttawa Gatineau Park Ski Trail Reports </a>\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\n\n<a href=\"http://weatherspark.com/#!graphs;a=Canada/QC/Chelsea\">Weather Spark</a>\n\n<a href=\"http://www.theweathernetwork.com/weather/canada/quebec/chelsea\">The Weather Network - Chelsea</a>\n\n<a href=\"http://weather.gc.ca/radar/index_e.html?id=XFT\">Franktown Radar </a>\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\n</span></span></h2>\nShould you exercise when you\'re sick?:  a detailed discussion of pros and cons, including discussion of how to adapt your training when sick.\n\n<a href=\"http://www.sciencedaily.com/releases/2014/05/140530154109.htm\" target=\"_blank\">Quality, not quantity, counts most in exercise, diet</a>\n\n<a href=\"http://well.blogs.nytimes.com/2014/06/11/judging-badly-how-hard-we-exercise/?_php=true&amp;_type=blogs&amp;_php=true&amp;_type=blogs&amp;ref=health&amp;_r=2&amp;\" target=\"_blank\">Overestimating How Hard We Exercise</a>\n\n<a href=\"http://www.iawr-connect.com/training/older-does-not-mean-slower-2/\" target=\"_blank\">Research Shows – Older Does NOT Mean Slower</a>\n\n<a href=\"http://running.competitor.com/2014/06/training/study-run-faster-to-ride-better_43375\" target=\"_blank\">Run Faster To Ride Better </a>\n\n<a href=\"http://www.220triathlon.com/training/long-distance/can-heavy-lifting-increase-your-endurance-performance/8724.html\" target=\"_blank\">Can heavy lifting increase your endurance performance?</a>\n\n<a href=\"http://home.trainingpeaks.com/blog/article/the-1-rule-of-endurance-training?utm_source=tpr&amp;utm_medium=email&amp;utm_content=utb11&amp;utm_campaign=utb\" target=\"_blank\">The #1 Rule of Endurance Training</a>\n<a href=\"http://www.sciencedaily.com/releases/2014/06/140605113510.htm\" target=\"_blank\">Molecular secret of short, intense workouts clarified</a>\n<p id=\"page-title\"><a href=\"http://www.runnersworld.com/injury-prevention-recovery/hip-weakness-and-knee-pain\" target=\"_blank\">Hip Weakness and Knee Pain</a></p>\n\n<h3><span style=\"text-decoration: underline; color: #ff0000;\">Some links about the importance of recovery:</span></h3>\n<ul>\n	<li>Joe Friel\'s article \"<a href=\"http://thesportfactory.com/site/trainingnews/Fitness_Depends_on_Recovery_257.shtml\" target=\"_blank\">Fitness depends on Recovery</a>\"</li>\n	<li>a cycling article \"<a href=\"http://www.climbbybike.com/cycling-training-and-supercompensation.asp\" target=\"_blank\">Training, resting and supercompensation</a>\"</li>\n</ul>\n<a href=\"http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\">Train Slow, Run (and Ski) Fast</a>\n\n<a href=\"http://www.iawr-connect.com/training/what-age-too-old-running-racing/\">What Age is Too Old for Running and Racing?</a>\n\n<a title=\"binder\" href=\"http://running.competitor.com/2013/12/training/understanding-your-natural-running-pace_68271\">understanding-your-natural-running-pace</a>\n\n<a href=\"http://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\n\n<a href=\"http://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\n\n<a href=\" http://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\n\n<a href=\"http://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\n\n<a href=\" http://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\n\n<a href=\"http://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\n\n<a href=\" http://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>\n\n<a href=\"http://run-fit.com/busting-through-plateaus\" target=\"_blank\">A nice, short article for those creating their own training plans</a>\n\n<a href=\"http://well.blogs.nytimes.com/2013/12/16/ask-well-benefits-of-swimming/?_r=1\" target=\"_blank\">Swimming compared to other aerobic activities</a>\n\n<a href=\"http://www.iawr-connect.com/training/mental-training-run-race-your-best/\" target=\"_blank\">Combat Negative Self-Talk</a>\n\n<a href=\"http://runnow.eu/2013/12/training/learn-from-common-training-mistakes_2241\" target=\"_blank\">Common Training Mistakes - for all of us!</a>\n\n<a title=\"HIT?\" href=\"http://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime\" target=\"_blank\">Concerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) </a>\n\n<a href=\"http://www.iawr-connect.com/training/ripping-up-roads-over-40/\">Older women are getting faster!</a>\n\n<a href=\"http://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/\">10 Things I want my daughter to know about working out.</a>\n\n<a href=\"http://www.crosscountryskier.com/magazine/09_jan/cxc.htm\">Good article on how to use your training time</a>\n\n<a href=\"http://triathlete-europe.competitor.com/2013/10/22/how-long-and-far-should-you-run\">How long and far should you run?</a>\n\n<a href=\"http://www.runnersworld.com/race-training/how-to-build-mental-muscle?page=1\">Very interesting article on mental fatigue</a>\n\n<a href=\"http://www.youtube.com/watch?feature=player_embedded&amp;v=_-rRldLHKNc\">Video of Bad Ski Striding</a> (aka just running with poles).\n\n<a href=\"http://www.google.ca/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;ved=0CC4QtwIwAA&amp;url=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DLzlGkpAL5ec&amp;ei=C4VpUo6nGaPo2AWS5YDoDg&amp;usg=AFQjCNHBfgbIAU2WCWUcCysDR0CH0Pxcrg&amp;bvm=bv.55123115,d.b2I&amp;cad=rja\">Beautiful Video of  Ski Walking and Ski Striding  </a>- with slow motion - watch this over and over!\n\n<a href=\"http://well.blogs.nytimes.com/2013/10/02/how-intense-study-may-harm-our-workouts/?ref=nutrition&amp;_r=1\">How Intense Study may affect your Energy Levels   (</a>train to   limit mental fatigue and  improve physical performance?)\n\n<a href=\"http://www.sciencedaily.com/releases/2013/09/130927092350.htm\">Benefits of Strength Training for 90 year olds (!)</a>\n\n<a href=\"http://triathlete-europe.competitor.com/2013/09/30/the-essentials-of-building-your-run-base\">Essentials of building your running base</a>\n\n<a href=\"http://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=0\">Why Runners Don\'t Get Knee Arthritis</a>\n\n<a href=\"http://www.outsideonline.com/fitness/outside-fitness-center/Is-Too-Much-Exercise-Deadly.html\">Can you get too much exercise? </a>\n\n<a href=\"http://runnow.eu/2013/09/training/do-you-need-the-marathon-long-run_1389\">Do you need the marathon long run</a>   (or a long run over 90 minutes?)\n\n<a href=\"http://www.xcottawa.ca/articles.php?id=2618\">Ski Striding:  A Lost Art?</a>\n\n<a href=\"http://triathlon.competitor.com/2013/07/training/top-myths-about-recovery_57395/5\">Myths: The Older you are the longer it takes to recover?</a>\n\n&nbsp;','LINKS','','inherit','open','closed','','1054-autosave-v1','','','2014-10-07 12:47:22','2014-10-07 16:47:22','',1054,'http://sofits.ca/2014/01/08/1054-autosave-v1/',0,'revision','',0),(1076,7,'2014-01-08 15:01:42','2014-01-08 20:01:42','<h2><span style=\"color: #008000;\">SKIING</span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\"><a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a></a>\r\n<h2><span style=\"color: #008000;\">WEATHER</span></h2>\r\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n<h2><span style=\"color: #008000;\">General Fitness</span></h2>\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" http://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"http://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" http://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"http://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" http://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-01-08 15:01:42','2014-01-08 20:01:42','',1054,'http://sofits.ca/2014/01/08/1054-revision-v1/',0,'revision','',0),(1077,7,'2014-01-08 15:07:40','2014-01-08 20:07:40','<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"color: #008000;\">(see also <a href=\"../information-inspiration/links/\">../information-inspiration/links/</a>)</span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" http://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"http://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" http://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"http://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" http://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>','LINKS:','','inherit','open','closed','','1054-revision-v1','','','2014-01-08 15:07:40','2014-01-08 20:07:40','',1054,'http://sofits.ca/2014/01/08/1054-revision-v1/',0,'revision','',0),(1078,7,'2014-01-08 15:09:19','2014-01-08 20:09:19','<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"color: #008000;\">(see also <a href=\"../information-inspiration/links/\">../information-inspiration/links/</a>)</span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" http://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"http://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" http://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"http://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" http://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>','LINKS: please comment if you know of other links of general interest.','','inherit','open','closed','','1054-revision-v1','','','2014-01-08 15:09:19','2014-01-08 20:09:19','',1054,'http://sofits.ca/2014/01/08/1054-revision-v1/',0,'revision','',0),(1079,7,'2014-01-08 23:50:59','2014-01-09 04:50:59','<h2>Please comment if you know of other links of general interest.</h2>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"color: #008000;\">(see also <a href=\"../information-inspiration/links/\">../information-inspiration/links/</a>)</span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" http://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"http://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" http://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"http://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" http://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-01-08 23:50:59','2014-01-09 04:50:59','',1054,'http://sofits.ca/2014/01/08/1054-revision-v1/',0,'revision','',0),(1080,7,'2014-01-15 19:21:54','2014-01-16 00:21:54','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writer?<strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong>Organize Winter ski trip (to MSA?)<strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Help organize ski trips and/or help with time trials.<strong>\r\n</strong>\r\n\r\n<strong>Sandra: </strong>Type and distribute a list of names with phone numbers and emails?<strong>\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Web Master Assistant','THE LIST','','inherit','open','closed','','273-revision-v1','','','2014-01-15 19:21:54','2014-01-16 00:21:54','',273,'http://sofits.ca/2014/01/15/273-revision-v1/',0,'revision','',0),(1081,7,'2014-01-15 19:22:20','2014-01-16 00:22:20','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Julie: </strong>Snacks<strong>\r\n</strong>\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writer?<strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong>Organize Winter ski trip (to MSA?)<strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Help organize ski trips and/or help with time trials.<strong>\r\n</strong>\r\n\r\n<strong>Sandra: ?\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Web Master Assistant','THE LIST','','inherit','open','closed','','273-revision-v1','','','2014-01-15 19:22:20','2014-01-16 00:22:20','',273,'http://sofits.ca/2014/01/15/273-revision-v1/',0,'revision','',0),(1082,7,'2014-01-15 19:22:31','2014-01-16 00:22:31','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writer?<strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong>Organize Winter ski trip (to MSA?)<strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Help organize ski trips and/or help with time trials.<strong>\r\n</strong>\r\n\r\n<strong>Sandra: ?\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Web Master Assistant','THE LIST','','inherit','open','closed','','273-revision-v1','','','2014-01-15 19:22:31','2014-01-16 00:22:31','',273,'http://sofits.ca/2014/01/15/273-revision-v1/',0,'revision','',0),(1083,7,'2014-01-15 19:23:06','2014-01-16 00:23:06','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writer?<strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong>Organize Winter ski trip (to MSA?)<strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Help organize ski trips and/or help with time trials.<strong>\r\n</strong>\r\n\r\n<strong>Sandra: ?\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master','THE LIST','','inherit','open','closed','','273-revision-v1','','','2014-01-15 19:23:06','2014-01-16 00:23:06','',273,'http://sofits.ca/2014/01/15/273-revision-v1/',0,'revision','',0),(1094,7,'2014-01-28 08:16:37','2014-01-28 13:16:37','[yop_poll id=\"38\"]\r\n\r\n&nbsp;\r\n\r\n&nbsp;','AFTERNOON JAN 31','','publish','open','closed','','afternoon-attendance-jan-31','','','2014-01-28 10:08:01','2014-01-28 15:08:01','',0,'http://sofits.ca/?p=1094',0,'post','',1),(1095,7,'2014-01-20 08:16:37','2014-01-20 13:16:37','<span style=\"text-decoration: underline;\"><strong>CLASSIC SKIING</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><span style=\"color: #ff0000;\"><strong>12:45 from P8.  </strong></span></span>\r\n\r\nSame format as last week. Arrive at 12:30, start skiing by 12:45, ski to Penguin Picnic Area (top of the first hill heading towards P5) and keep skiing around until the practice starts at 1:20\r\n\r\nWe have only 4 official workouts left . This one will be a REAL workout, so check back later for details on the warmup, which I will post by Thursday evening, and which you should do on your own between 12:45 and 1:20.\r\n\r\nIt will be cold out, so plan to keep moving, dress appropriately, bring dry clothes, hot drink, and blah, blah, blah.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"36\"]','Friday January 24','','inherit','open','closed','','1094-revision-v1','','','2014-01-20 08:16:37','2014-01-20 13:16:37','',1094,'http://sofits.ca/2014/01/20/1094-revision-v1/',0,'revision','',0),(1096,7,'2014-01-20 08:17:23','2014-01-20 13:17:23','<span style=\"text-decoration: underline;\"><strong>CLASSIC SKIING</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><span style=\"color: #ff0000;\"><strong>12:45 from P8.  </strong></span></span>\r\n\r\nSame format as last week. Arrive at 12:30, start skiing by 12:45, ski to Penguin Picnic Area (top of the first hill heading towards P5) and beyond, and keep skiing around until the practice starts at 1:20\r\n\r\nWe have only 4 official workouts left . This one will be a REAL workout, so check back later for details on the warmup, which I will post by Thursday evening, and which you should do on your own between 12:45 and 1:20.\r\n\r\nIt will be cold out, so plan to keep moving, dress appropriately, bring dry clothes, hot drink, and blah, blah, blah.\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"36\"]','Friday January 24','','inherit','open','closed','','1094-revision-v1','','','2014-01-20 08:17:23','2014-01-20 13:17:23','',1094,'http://sofits.ca/2014/01/20/1094-revision-v1/',0,'revision','',0),(1097,7,'2014-01-28 08:19:26','2014-01-28 13:19:26','<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">Morning Session: 9:45 arrival (or earlier) at P8</span></span>,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong><span style=\"color: #000000;\">new skill</span>,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is useful for both.\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">Afternoon Ski: </span></strong></span>  I suggest you contact the people you would like to ski with (see poll for who is planning to be out), and use Facebook to agree on a meeting place.   This session is not coached, but the weather should be great for a long ski.','TRAINING JAN 31','','publish','open','closed','','january-24-attendance','','','2014-01-29 22:31:34','2014-01-30 03:31:34','',0,'http://sofits.ca/?p=1097',0,'post','',0),(1098,7,'2014-01-20 08:19:26','2014-01-20 13:19:26','[yop_poll id=\"36\"]','January 24 Attendance','','inherit','open','closed','','1097-revision-v1','','','2014-01-20 08:19:26','2014-01-20 13:19:26','',1097,'http://sofits.ca/2014/01/20/1097-revision-v1/',0,'revision','',0),(1099,7,'2014-01-20 08:20:02','2014-01-20 13:20:02','<span style=\"text-decoration: underline;\"><strong>CLASSIC SKIING</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><span style=\"color: #ff0000;\"><strong>12:45 from P8.  </strong></span></span>\r\n\r\nSame format as last week. Arrive at 12:30, start skiing by 12:45, ski to Penguin Picnic Area (top of the first hill heading towards P5) and beyond, and keep skiing around until the practice starts at 1:20\r\n\r\nWe have only 4 official workouts left . This one will be a REAL workout, so check back later for details on the warmup, which I will post by Thursday evening, and which you should do on your own between 12:45 and 1:20.\r\n\r\nIt will be cold out, so plan to keep moving, dress appropriately, bring dry clothes, hot drink, and blah, blah, blah.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Friday January 24','','inherit','open','closed','','1094-revision-v1','','','2014-01-20 08:20:02','2014-01-20 13:20:02','',1094,'http://sofits.ca/2014/01/20/1094-revision-v1/',0,'revision','',0),(1100,7,'2014-01-20 08:21:21','2014-01-20 13:21:21','<span style=\"text-decoration: underline;\"><strong>CLASSIC SKIING</strong></span>\r\n\r\n<span style=\"text-decoration: underline;\"><span style=\"color: #ff0000;\"><strong>12:45 from P8.  </strong></span></span>\r\n\r\nSame format as last week. Arrive at 12:30, DO NOT WAIT, start skiing by 12:45, ski to Penguin Picnic Area (top of the first hill heading towards P5) and beyond, and keep skiing around until the practice starts at 1:20\r\n\r\nWe have only 4 official workouts left . This one will be a REAL workout, so check back later for details on the specific warmup, which I will post by Thursday evening, and which you should do on your own between 12:45 and 1:20.\r\n\r\nIt will be cold out, so plan to keep moving, dress appropriately, bring dry clothes, hot drink, and blah, blah, blah.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Friday January 24','','inherit','open','closed','','1094-revision-v1','','','2014-01-20 08:21:21','2014-01-20 13:21:21','',1094,'http://sofits.ca/2014/01/20/1094-revision-v1/',0,'revision','',0),(1101,7,'2014-01-20 08:22:02','2014-01-20 13:22:02','[yop_poll id=\"36\"]','Attendance for Jan 24','','inherit','open','closed','','1097-revision-v1','','','2014-01-20 08:22:02','2014-01-20 13:22:02','',1097,'http://sofits.ca/2014/01/20/1097-revision-v1/',0,'revision','',0),(1102,7,'2014-01-28 08:23:19','2014-01-28 13:23:19','[yop_poll id=\"37\"]','MORNING JAN 31','','publish','open','closed','','morning-attendance-jan-31','','','2014-01-28 10:07:18','2014-01-28 15:07:18','',0,'http://sofits.ca/?p=1102',0,'post','',1),(1103,7,'2014-01-20 08:23:19','2014-01-20 13:23:19','Details to be posted by Thursday evening.','Warm Up and Workout for Jan 24','','inherit','open','closed','','1102-revision-v1','','','2014-01-20 08:23:19','2014-01-20 13:23:19','',1102,'http://sofits.ca/2014/01/20/1102-revision-v1/',0,'revision','',0),(1104,7,'2014-01-20 08:25:12','2014-01-20 13:25:12','<h2>Please comment if you know of other links of general interest.</h2>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" http://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"http://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" http://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"http://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" http://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>\r\n\r\n<a href=\"http://run-fit.com/busting-through-plateaus\" target=\"_blank\">A nice, short article for those creating their own training plans</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/12/16/ask-well-benefits-of-swimming/?_r=1\" target=\"_blank\">Swimming compared to other aerobic activities</a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/mental-training-run-race-your-best/\" target=\"_blank\">Combat Negative Self-Talk</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/learn-from-common-training-mistakes_2241\" target=\"_blank\">Common Training Mistakes - for all of us!</a>\r\n\r\n<a title=\"HIT?\" href=\"http://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime\" target=\"_blank\">Concerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) </a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/ripping-up-roads-over-40/\">Older women are getting faster!</a>\r\n\r\n<a href=\"http://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/\">10 Things I want my daughter to know about working out.</a>\r\n\r\n<a href=\"http://www.crosscountryskier.com/magazine/09_jan/cxc.htm\">Good article on how to use your training time</a>\r\n\r\n<a href=\"http://triathlete-europe.competitor.com/2013/10/22/how-long-and-far-should-you-run\">How long and far should you run?</a>\r\n\r\n<a href=\"http://www.runnersworld.com/race-training/how-to-build-mental-muscle?page=1\">Very interesting article on mental fatigue</a>\r\n\r\n<a href=\"http://www.youtube.com/watch?feature=player_embedded&amp;v=_-rRldLHKNc\">Video of Bad Ski Striding</a> (aka just running with poles).\r\n\r\n<a href=\"http://www.google.ca/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;ved=0CC4QtwIwAA&amp;url=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DLzlGkpAL5ec&amp;ei=C4VpUo6nGaPo2AWS5YDoDg&amp;usg=AFQjCNHBfgbIAU2WCWUcCysDR0CH0Pxcrg&amp;bvm=bv.55123115,d.b2I&amp;cad=rja\">Beautiful Video of  Ski Walking and Ski Striding  </a>- with slow motion - watch this over and over!\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/10/02/how-intense-study-may-harm-our-workouts/?ref=nutrition&amp;_r=1\">How Intense Study may affect your Energy Levels   (</a>train to   limit mental fatigue and  improve physical performance?)\r\n\r\n<a href=\"http://www.sciencedaily.com/releases/2013/09/130927092350.htm\">Benefits of Strength Training for 90 year olds (!)</a>\r\n\r\n<a href=\"http://triathlete-europe.competitor.com/2013/09/30/the-essentials-of-building-your-run-base\">Essentials of building your running base</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=0\">Why Runners Don\'t Get Knee Arthritis</a>\r\n\r\n<a href=\"http://www.outsideonline.com/fitness/outside-fitness-center/Is-Too-Much-Exercise-Deadly.html\">Can you get too much exercise? </a>\r\n\r\n<a href=\"http://runnow.eu/2013/09/training/do-you-need-the-marathon-long-run_1389\">Do you need the marathon long run</a>   (or a long run over 90 minutes?)\r\n\r\n<a href=\"http://www.xcottawa.ca/articles.php?id=2618\">Ski Striding:  A Lost Art?</a>\r\n\r\n<a href=\"http://triathlon.competitor.com/2013/07/training/top-myths-about-recovery_57395/5\">Myths: The Older you are the longer it takes to recover?</a>\r\n\r\n&nbsp;','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-01-20 08:25:12','2014-01-20 13:25:12','',1054,'http://sofits.ca/2014/01/20/1054-revision-v1/',0,'revision','',0),(1105,7,'2014-01-20 08:28:07','2014-01-20 13:28:07','<em><strong>Books About Running: (Do you need extra motivation to get out the door for that run?  )</strong></em>\r\n\r\nBorn to Run - McDougall  (loved this book, it kindled an urge to resume  running  after being injured)\r\n\r\nEat and Run - Jurek ( same characters, different author,  seemed like  a companion book to Born to Run)\r\n\r\nWhy I Run - Sutcliffe (local journalist, enthusiastic and self-styled -\"ordinary\" runner.)\r\n\r\nRunning with the Mind of Meditation - Mipham (interesting ideas about the different stages runners go through)\r\n\r\nThe Grace to Race - Sister Madonna Buder (not a literary masterpiece but an inspiring tale  of the octogenarian nun who competes in Ironmen.)\r\n\r\n<em><strong>Books About Training, Exercise, and Aging Well:</strong></em>\r\n\r\nCross Training - Fitzgerald (Thanks Pat - just spent the weekend reading this  - great book!  If you read only one training book, read this.)\r\n\r\nCycling Past 50 - Friel (all of his books are highly recommended, but perhaps this  is most relevant to our group)\r\n\r\nTriathlete\'s Training Bible - Friel\r\n\r\nCyclists\'s Training Bible - Friel\r\n\r\nTotal Heart Rate Training - Friel\r\n\r\nRun: Running by Feel - Fitzgerald (many AHA! moments in this book, but learn to train before you read it).\r\n\r\nYounger Next Year: Crowley (lots of sensible advice, easily read, thanks Susan!)\r\n\r\nWhich Came First Cardio or Weights - Hutchison (a myth buster)\r\n\r\nThe Cure for Everything - Caulfield (in the same vein as the previous book, but not just exercise)\r\n\r\n&nbsp;\r\n\r\n<em><strong>Food and Healthy Eating:</strong></em> Many of these books are from opposing corners of the kitchen, so to speak, but it was interesting to see what they actually agreed on!\r\n\r\nThe Omnivore\'s Dilemma - Pollan (the book that launched me on this journey - a must read!  I love his writing. Thank you Susan)\r\n\r\nThe China Study - Campbell (pretty compelling science  for giving up all animal protein)\r\n\r\nWhat to Eat - Nestle ( a thorough  analysis - usually scathing -  of all the food you will encounter in a food store.)\r\n\r\nDiet For a Small Planet - Lappé ( not a new book - you either have read this or must read it)\r\n\r\nWhy We Get Fat ( you don\'t want to know what you are eating)\r\n\r\nEat and Run - Jurek\r\n\r\nPaleo Diet - Cordain/Friel\r\n\r\nFood Rules -  Pollan (a simple guide to eating healthily)\r\n\r\nWheat Belly - Davis\r\n\r\nCooked - Pollan (thanks again, Susan, an inspiring and entertaining book! ).\r\n\r\nWild Fermentation - Katz (how to bring healthy microbes back into our modern lives)\r\n\r\n&nbsp;\r\n\r\n<em><strong>Nature and Health</strong></em><em><strong>  </strong></em>We all know that exercise is more fun outdoors.  These two books confirm just HOW important it  is to our health.\r\n\r\nThe Nature Principle - Louv (\"why we need a botanical sense of place\", \"what if we take pride in our diverse and fascinating bioregion\", \"knowing who you are by where you are\" - \"the garden creates the gardener \". This book offers hope in the face of all the terrible things that are happening to our natural world.\r\n\r\nYour Brain on Nature - Selhub/Logan (scientific evidence for things you already know from experience).\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','BOOKS','','inherit','open','closed','','106-revision-v1','','','2014-01-20 08:28:07','2014-01-20 13:28:07','',106,'http://sofits.ca/2014/01/20/106-revision-v1/',0,'revision','',0),(1106,7,'2014-01-20 08:31:16','2014-01-20 13:31:16','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant coach in the event that I am away - YAY!\r\n\r\n<strong>Sharon:</strong> Consultant and helper on everything fitness and strength related, also coordinator for  a possible bike tour for next summer\r\n\r\n<strong>Bea:</strong> Assistant for classic technique\r\n\r\n<strong>Margaret K</strong>:  Coordinator for runs, and assistant for time trials.\r\n\r\n<strong>Rosy:</strong> Coordinator for swims and hikes,  and general tech teacher for posting and finding Facebook events.\r\n\r\n<strong>Pat: </strong>Downhill ski clinic instructor (date to be set)\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>Attendance<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party<strong></strong>\r\n\r\n<strong>Ila: </strong>Technical writer?<strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong>Organize Winter ski trip (to MSA?)<strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Help organize ski trips and/or help with time trials.<strong>\r\n</strong>\r\n\r\n<strong>Sandra: ?\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master','CO-OP LIST','','inherit','open','closed','','273-revision-v1','','','2014-01-20 08:31:16','2014-01-20 13:31:16','',273,'http://sofits.ca/2014/01/20/273-revision-v1/',0,'revision','',0),(1107,7,'2014-01-20 08:32:15','2014-01-20 13:32:15','See each individual dates for workout locations and details.','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2014-01-20 08:32:15','2014-01-20 13:32:15','',29,'http://sofits.ca/2014/01/20/29-revision-v1/',0,'revision','',0),(1108,7,'2014-01-20 08:37:40','2014-01-20 13:37:40','<strong>Week 17:  Jan 17, Coaches were away, unstructured ski</strong>\r\n\r\n<strong>Week 16: Jan 10,  Skate technique drills, and classic technique tweaking.  Followed by a free ski</strong>\r\n\r\n(Weeks 13, 14, 15 had to be cancelled)\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/Workout-of-Dec-13-2013.pdf\">Week 12: Workout of December 13 2013 SNOW</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-29-2013-SNOW.pdf\">Week 11: Workout of November 29 2013 SNOW</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-22-2013.pdf\">Week 10: Workout of November 22 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-15-2013-.pdf\">Week 9: Workout of November 15 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-8-2013-.pdf\">Week 8: Workout of November 8 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-November-1-2013.pdf\">Week 7: Workout of November 1 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-25-2013.pdf\">Week 6: Workout of October 25 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-18-2013-.pdf\">Week 5: Workout of October 18 2013</a> </strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct10-2013-.pdf\">Week 4: Workout of October 10 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Oct-3-2013-.pdf\">Week 3: Workout of October 3 2013</a>\r\n</strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-Sept-26-2013-.pdf\">Week 2: Workout  of September  27 2013</a></strong>\r\n\r\n<strong><a href=\"http://sofits.ca/wp-content/uploads/2013/09/Workout-of-September-19-2013.pdf\">Week 1: Workout of September 19 2013</a></strong>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"12\"]','MISS A WORKOUT?','','inherit','open','closed','','346-revision-v1','','','2014-01-20 08:37:40','2014-01-20 13:37:40','',346,'http://sofits.ca/2014/01/20/346-revision-v1/',0,'revision','',0),(1109,7,'2014-01-28 10:03:09','2014-01-28 15:03:09','[yop_poll id=\"37\"]','MORNING JAN 31','','inherit','open','closed','','1102-autosave-v1','','','2014-01-28 10:03:09','2014-01-28 15:03:09','',1102,'http://sofits.ca/2014/01/23/1102-autosave-v1/',0,'revision','',0),(1110,7,'2014-01-23 20:09:25','2014-01-24 01:09:25','Lots of indecision here!   It is going to be very cold, still, so overheating is a bad idea. For your warm up, please try to start skiing on time, keep it simple and just ski steadily for the half hour, but avoid heavy  breathing or sweating.  Include some skiing without poles,  and  3 or 4 short sprints that last up to 15 seconds each ( no longer!), preferably on an uphill, and then follow each sprint with a few minutes of that steady and easy skiing.  Don\'t forget to include lots of double poling too!\r\n\r\nWe may briefly review step double pole, and if the conditions are soft enough, we will also work on some downhill skills.   And then we will ski another 11 K to complete the loop.   The slower skiers are going to have a head start so that we can all end up together without getting cold!','Warm Up and Workout for Jan 24','','inherit','open','closed','','1102-revision-v1','','','2014-01-23 20:09:25','2014-01-24 01:09:25','',1102,'http://sofits.ca/2014/01/23/1102-revision-v1/',0,'revision','',0),(1111,7,'2014-01-23 20:11:44','2014-01-24 01:11:44','Lots of indecision here!   It is going to be very cold, still, so overheating is a bad idea. For your warm up, please try to start skiing on time, keep it simple and just ski steadily for the half hour, but avoid heavy  breathing or sweating.  Include some skiing without poles,  and  3 or 4 short sprints that last up to 15 seconds each ( no longer!), preferably on an uphill, and then follow each sprint with a few minutes of that steady and easy skiing.  Don\'t forget to include lots of double poling too!\r\n\r\nWe may briefly review step double pole, and depending on conditions we will  work on some downhill or uphill skills (very vague!)   And finish with a group ski, with a twist.','Warm Up and Workout for Jan 24','','inherit','open','closed','','1102-revision-v1','','','2014-01-23 20:11:44','2014-01-24 01:11:44','',1102,'http://sofits.ca/2014/01/23/1102-revision-v1/',0,'revision','',0),(1112,7,'2014-01-27 13:40:48','2014-01-27 18:40:48','<h2>Please comment if you know of other links of general interest.</h2>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<a href=\"http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\">Train Slow, Run (and Ski) Fast</a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/what-age-too-old-running-racing/\">What Age is Too Old for Running and Racing?</a>\r\n\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" http://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"http://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" http://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"http://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" http://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>\r\n\r\n<a href=\"http://run-fit.com/busting-through-plateaus\" target=\"_blank\">A nice, short article for those creating their own training plans</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/12/16/ask-well-benefits-of-swimming/?_r=1\" target=\"_blank\">Swimming compared to other aerobic activities</a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/mental-training-run-race-your-best/\" target=\"_blank\">Combat Negative Self-Talk</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/learn-from-common-training-mistakes_2241\" target=\"_blank\">Common Training Mistakes - for all of us!</a>\r\n\r\n<a title=\"HIT?\" href=\"http://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime\" target=\"_blank\">Concerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) </a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/ripping-up-roads-over-40/\">Older women are getting faster!</a>\r\n\r\n<a href=\"http://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/\">10 Things I want my daughter to know about working out.</a>\r\n\r\n<a href=\"http://www.crosscountryskier.com/magazine/09_jan/cxc.htm\">Good article on how to use your training time</a>\r\n\r\n<a href=\"http://triathlete-europe.competitor.com/2013/10/22/how-long-and-far-should-you-run\">How long and far should you run?</a>\r\n\r\n<a href=\"http://www.runnersworld.com/race-training/how-to-build-mental-muscle?page=1\">Very interesting article on mental fatigue</a>\r\n\r\n<a href=\"http://www.youtube.com/watch?feature=player_embedded&amp;v=_-rRldLHKNc\">Video of Bad Ski Striding</a> (aka just running with poles).\r\n\r\n<a href=\"http://www.google.ca/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;ved=0CC4QtwIwAA&amp;url=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DLzlGkpAL5ec&amp;ei=C4VpUo6nGaPo2AWS5YDoDg&amp;usg=AFQjCNHBfgbIAU2WCWUcCysDR0CH0Pxcrg&amp;bvm=bv.55123115,d.b2I&amp;cad=rja\">Beautiful Video of  Ski Walking and Ski Striding  </a>- with slow motion - watch this over and over!\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/10/02/how-intense-study-may-harm-our-workouts/?ref=nutrition&amp;_r=1\">How Intense Study may affect your Energy Levels   (</a>train to   limit mental fatigue and  improve physical performance?)\r\n\r\n<a href=\"http://www.sciencedaily.com/releases/2013/09/130927092350.htm\">Benefits of Strength Training for 90 year olds (!)</a>\r\n\r\n<a href=\"http://triathlete-europe.competitor.com/2013/09/30/the-essentials-of-building-your-run-base\">Essentials of building your running base</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=0\">Why Runners Don\'t Get Knee Arthritis</a>\r\n\r\n<a href=\"http://www.outsideonline.com/fitness/outside-fitness-center/Is-Too-Much-Exercise-Deadly.html\">Can you get too much exercise? </a>\r\n\r\n<a href=\"http://runnow.eu/2013/09/training/do-you-need-the-marathon-long-run_1389\">Do you need the marathon long run</a>   (or a long run over 90 minutes?)\r\n\r\n<a href=\"http://www.xcottawa.ca/articles.php?id=2618\">Ski Striding:  A Lost Art?</a>\r\n\r\n<a href=\"http://triathlon.competitor.com/2013/07/training/top-myths-about-recovery_57395/5\">Myths: The Older you are the longer it takes to recover?</a>\r\n\r\n&nbsp;','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-01-27 13:40:48','2014-01-27 18:40:48','',1054,'http://sofits.ca/2014/01/27/1054-revision-v1/',0,'revision','',0),(1113,7,'2014-01-27 13:50:45','2014-01-27 18:50:45','<h2>Please comment if you know of other links of general interest.</h2>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<a href=\"http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\">Train Slow, Run (and Ski) Fast</a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/what-age-too-old-running-racing/\">What Age is Too Old for Running and Racing?</a>\r\n\r\n<a title=\"binder\" href=\"http://running.competitor.com/2013/12/training/understanding-your-natural-running-pace_68271\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" http://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"http://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" http://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"http://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" http://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>\r\n\r\n<a href=\"http://run-fit.com/busting-through-plateaus\" target=\"_blank\">A nice, short article for those creating their own training plans</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/12/16/ask-well-benefits-of-swimming/?_r=1\" target=\"_blank\">Swimming compared to other aerobic activities</a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/mental-training-run-race-your-best/\" target=\"_blank\">Combat Negative Self-Talk</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/learn-from-common-training-mistakes_2241\" target=\"_blank\">Common Training Mistakes - for all of us!</a>\r\n\r\n<a title=\"HIT?\" href=\"http://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime\" target=\"_blank\">Concerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) </a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/ripping-up-roads-over-40/\">Older women are getting faster!</a>\r\n\r\n<a href=\"http://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/\">10 Things I want my daughter to know about working out.</a>\r\n\r\n<a href=\"http://www.crosscountryskier.com/magazine/09_jan/cxc.htm\">Good article on how to use your training time</a>\r\n\r\n<a href=\"http://triathlete-europe.competitor.com/2013/10/22/how-long-and-far-should-you-run\">How long and far should you run?</a>\r\n\r\n<a href=\"http://www.runnersworld.com/race-training/how-to-build-mental-muscle?page=1\">Very interesting article on mental fatigue</a>\r\n\r\n<a href=\"http://www.youtube.com/watch?feature=player_embedded&amp;v=_-rRldLHKNc\">Video of Bad Ski Striding</a> (aka just running with poles).\r\n\r\n<a href=\"http://www.google.ca/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;ved=0CC4QtwIwAA&amp;url=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DLzlGkpAL5ec&amp;ei=C4VpUo6nGaPo2AWS5YDoDg&amp;usg=AFQjCNHBfgbIAU2WCWUcCysDR0CH0Pxcrg&amp;bvm=bv.55123115,d.b2I&amp;cad=rja\">Beautiful Video of  Ski Walking and Ski Striding  </a>- with slow motion - watch this over and over!\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/10/02/how-intense-study-may-harm-our-workouts/?ref=nutrition&amp;_r=1\">How Intense Study may affect your Energy Levels   (</a>train to   limit mental fatigue and  improve physical performance?)\r\n\r\n<a href=\"http://www.sciencedaily.com/releases/2013/09/130927092350.htm\">Benefits of Strength Training for 90 year olds (!)</a>\r\n\r\n<a href=\"http://triathlete-europe.competitor.com/2013/09/30/the-essentials-of-building-your-run-base\">Essentials of building your running base</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=0\">Why Runners Don\'t Get Knee Arthritis</a>\r\n\r\n<a href=\"http://www.outsideonline.com/fitness/outside-fitness-center/Is-Too-Much-Exercise-Deadly.html\">Can you get too much exercise? </a>\r\n\r\n<a href=\"http://runnow.eu/2013/09/training/do-you-need-the-marathon-long-run_1389\">Do you need the marathon long run</a>   (or a long run over 90 minutes?)\r\n\r\n<a href=\"http://www.xcottawa.ca/articles.php?id=2618\">Ski Striding:  A Lost Art?</a>\r\n\r\n<a href=\"http://triathlon.competitor.com/2013/07/training/top-myths-about-recovery_57395/5\">Myths: The Older you are the longer it takes to recover?</a>\r\n\r\n&nbsp;','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-01-27 13:50:45','2014-01-27 18:50:45','',1054,'http://sofits.ca/2014/01/27/1054-revision-v1/',0,'revision','',0),(1119,7,'2014-01-28 10:01:54','2014-01-28 15:01:54','I have to drive to Montreal in the afternoon, but there is a <em><strong>particular</strong> </em>workout I would like to do in the morning, providing there is interest in it.  There still is  the option of skiing as a group in the afternoon, for those who cannot come in the morning, and it might possibly be coached.   Snow conditions should be excellent on Friday.\r\n\r\n<strong>Time: 9:45 arrival (or earlier) at P8,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong>new skill,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is transferable to both.','Training  Jan 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-28 10:01:54','2014-01-28 15:01:54','',1097,'http://sofits.ca/2014/01/28/1097-revision-v1/',0,'revision','',0),(1120,7,'2014-01-28 10:03:25','2014-01-28 15:03:25','[yop_poll id=\"37\"]','MORNING JAN 31','','inherit','open','closed','','1102-revision-v1','','','2014-01-28 10:03:25','2014-01-28 15:03:25','',1102,'http://sofits.ca/2014/01/28/1102-revision-v1/',0,'revision','',0),(1121,7,'2014-01-28 10:04:15','2014-01-28 15:04:15','I have to drive to Montreal in the afternoon, but there is a <em><strong>particular</strong> </em>workout I would like to do in the morning, providing there is interest in it.  There still is  the option of skiing as a group in the afternoon, for those who cannot come in the morning, and it might possibly be coached.   Snow conditions should be excellent on Friday.\r\n\r\n<strong>Time: 9:45 arrival (or earlier) at P8,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong>new skill,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is transferable to both.','TRAINING JAN 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-28 10:04:15','2014-01-28 15:04:15','',1097,'http://sofits.ca/2014/01/28/1097-revision-v1/',0,'revision','',0),(1122,7,'2014-01-29 22:29:56','2014-01-30 03:29:56','I have to drive to Montreal in the afternoon, but there is a <em><strong>particular</strong> <strong>workout</strong></em> I would like to do in the morning, providing there is interest in it.     Snow conditions should be excellent on Friday.\n\n<strong><span style=\"color: #ff0000;\">Morning Session: 9:45 arrival (or earlier) at P8</span>,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong><span style=\"color: #000000;\">new skill</span>,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\n\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is useful for both.\n\n<span style=\"color: #ff0000;\">Afternoon Ski: </span>  I suggest you contact the people you would like to ski with (see poll for who is planning to be out), and use Facebook to agree on a meeting place.   This session is not coached, but the weather should be great for a long ski.','TRAINING JAN 31','','inherit','open','closed','','1097-autosave-v1','','','2014-01-29 22:29:56','2014-01-30 03:29:56','',1097,'http://sofits.ca/2014/01/28/1097-autosave-v1/',0,'revision','',0),(1123,7,'2014-01-28 10:05:22','2014-01-28 15:05:22','I have to drive to Montreal in the afternoon, but there is a <em><strong>particular</strong> </em>workout I would like to do in the morning, providing there is interest in it.  There still is  the option of skiing as a group in the afternoon, for those who cannot come in the morning, and it might possibly be coached.   Snow conditions should be excellent on Friday.\r\n\r\n<strong><span style=\"color: #ff0000;\">Time: 9:45 arrival (or earlier) at P8</span>,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong><span style=\"color: #000000;\">new skill</span>,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is useful for both.','TRAINING JAN 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-28 10:05:22','2014-01-28 15:05:22','',1097,'http://sofits.ca/2014/01/28/1097-revision-v1/',0,'revision','',0),(1124,7,'2014-01-28 10:05:33','2014-01-28 15:05:33','I have to drive to Montreal in the afternoon, but there is a <em><strong>particular</strong> <strong>workout</strong></em> I would like to do in the morning, providing there is interest in it.  There still is  the option of skiing as a group in the afternoon, for those who cannot come in the morning, and it might possibly be coached.   Snow conditions should be excellent on Friday.\r\n\r\n<strong><span style=\"color: #ff0000;\">Time: 9:45 arrival (or earlier) at P8</span>,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong><span style=\"color: #000000;\">new skill</span>,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is useful for both.','TRAINING JAN 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-28 10:05:33','2014-01-28 15:05:33','',1097,'http://sofits.ca/2014/01/28/1097-revision-v1/',0,'revision','',0),(1125,7,'2014-01-28 10:06:41','2014-01-28 15:06:41','[yop_poll id=\"38\"]\r\n\r\n&nbsp;\r\n\r\n&nbsp;','AFTERNOON JAN 31','','inherit','open','closed','','1094-revision-v1','','','2014-01-28 10:06:41','2014-01-28 15:06:41','',1094,'http://sofits.ca/2014/01/28/1094-revision-v1/',0,'revision','',0),(1140,7,'2014-01-29 22:30:39','2014-01-30 03:30:39','I have to drive to Montreal in the afternoon, but there is a <em><strong>particular</strong> <strong>workout</strong></em> I would like to do in the morning, providing there is interest in it.     Snow conditions should be excellent on Friday.\r\n\r\n<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">Morning Session: 9:45 arrival (or earlier) at P8</span></span>,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong><span style=\"color: #000000;\">new skill</span>,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is useful for both.\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">Afternoon Ski: </span></strong></span>  I suggest you contact the people you would like to ski with (see poll for who is planning to be out), and use Facebook to agree on a meeting place.   This session is not coached, but the weather should be great for a long ski.','TRAINING JAN 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-29 22:30:39','2014-01-30 03:30:39','',1097,'http://sofits.ca/2014/01/29/1097-revision-v1/',0,'revision','',0),(1141,7,'2014-01-29 22:31:34','2014-01-30 03:31:34','<strong><span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\">Morning Session: 9:45 arrival (or earlier) at P8</span></span>,</strong> meet near the Penguin picnic ground at 10:15 for a 45 minute session followed by a free ski.  If you want to learn a <em><strong><span style=\"color: #000000;\">new skill</span>,</strong></em> arrive <strong>early</strong> and be warmed up ready to learn before 10:15!\r\n\r\nClassic or skate, your choice, as the weather will be good for either, and this <em><strong>new skill</strong></em> is useful for both.\r\n\r\n<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">Afternoon Ski: </span></strong></span>  I suggest you contact the people you would like to ski with (see poll for who is planning to be out), and use Facebook to agree on a meeting place.   This session is not coached, but the weather should be great for a long ski.','TRAINING JAN 31','','inherit','open','closed','','1097-revision-v1','','','2014-01-29 22:31:34','2014-01-30 03:31:34','',1097,'http://sofits.ca/2014/01/29/1097-revision-v1/',0,'revision','',0),(1143,7,'2014-02-05 08:45:13','2014-02-05 13:45:13','<strong><span style=\"color: #ff0000;\">12:45,  at the Relais;</span></strong> <strong><span style=\"color: #ff0000;\"> This is P2</span></strong>.  Park at the stadium where there is no charge.  Classic or Skate, whatever you do best. Warm up  followed by a game of Blackout Bridge on Skis.  If you are too late arriving, we will all be gone.  Poof!\r\n\r\n<strong><span style=\"color: #0000ff;\">Please bring a watch with a timer if you have one. </span></strong> If you haven\'t yet sent me a specific guess (not a range, but a specific time) for your 5 K time, please do this as soon as possible.   If you feel like skiing slowly, send in a slower time, if faster, a faster time.  Don\'t agonize about it, just make a guess.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Blackout Bridge on Skis Feb 7','','publish','open','closed','','friday-feb-7','','','2014-02-06 22:44:14','2014-02-07 03:44:14','',0,'http://sofits.ca/?p=1143',0,'post','',1),(1144,7,'2014-02-05 08:45:13','2014-02-05 13:45:13','For this workout, I need two things:\r\n\r\n1.  The estimated time it takes you to ski 5 K.  (slow or fast, you choose.)  You can email me with this at jholden@magma.ca\r\n\r\n2.  To know if you are coming.  This workout will take a bit of advanced planning.  When I see the numbers I will choose the location.\r\n\r\n[yop_poll id=\"39\"]','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 08:45:13','2014-02-05 13:45:13','',1143,'http://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1146,7,'2014-02-05 08:47:12','2014-02-05 13:47:12','[yop_poll id=\"39\"]','Who is Coming Feb 7','','publish','open','closed','','who-is-coming-feb-7','','','2014-02-05 08:47:12','2014-02-05 13:47:12','',0,'http://sofits.ca/?p=1146',0,'post','',4),(1147,7,'2014-02-05 08:47:12','2014-02-05 13:47:12','[yop_poll id=\"39\"]','Who is Coming Feb 7','','inherit','open','closed','','1146-revision-v1','','','2014-02-05 08:47:12','2014-02-05 13:47:12','',1146,'http://sofits.ca/2014/02/05/1146-revision-v1/',0,'revision','',0),(1148,7,'2014-02-05 08:47:51','2014-02-05 13:47:51','For this workout, I need two things:\r\n\r\n1.  The estimated time it takes you to ski 5 K.  (slow or fast, you choose.)  You can email me with this at jholden@magma.ca\r\n\r\n2.  To know if you are coming.  This workout will take a bit of advanced planning.  When I see the numbers I will choose the location.\r\n\r\n&nbsp;','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 08:47:51','2014-02-05 13:47:51','',1143,'http://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1149,7,'2014-02-05 08:48:33','2014-02-05 13:48:33','<span style=\"text-decoration: underline;\"><span style=\"color: #888888; text-decoration: underline;\"><strong>12:45</strong></span></span>, location to be decided. For this workout, I need two things:\r\n\r\n1.  The estimated time it takes you to ski 5 K.  (slow or fast, you choose.)  You can email me with this at jholden@magma.ca\r\n\r\n2.  To know if you are coming.  This workout will take a bit of advanced planning.  When I see the numbers I will choose the location.\r\n\r\n&nbsp;','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 08:48:33','2014-02-05 13:48:33','',1143,'http://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1150,7,'2014-02-05 09:17:10','2014-02-05 14:17:10','<span style=\"text-decoration: underline;\"><span style=\"color: #888888; text-decoration: underline;\"><strong>12:45</strong></span></span>, location to be decided. For this workout, I need two things:\r\n\r\n1.  The estimated time it takes you to ski 5 K.  (slow or fast, you choose.)  You can email me with this at jholden@magma.ca or send it by facebook mail.\r\n\r\n2.  To know if you are coming.  This workout will take a bit of advanced planning.  When I see the numbers I will choose the location.\r\n\r\n&nbsp;','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 09:17:10','2014-02-05 14:17:10','',1143,'http://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1151,7,'2014-02-05 09:18:07','2014-02-05 14:18:07','<span style=\"text-decoration: underline;\"><span style=\"color: #888888; text-decoration: underline;\"><strong>12:45</strong></span></span>, location to be decided. For this workout, I need two things:\r\n\r\n1.  The estimated time it takes you to ski 5 K.  (slow or fast, you choose.)  You can email me with this at jholden@magma.ca or send it by facebook mail.\r\n\r\n2.  To know if you are coming.  This workout will take a bit of advanced planning.  When I see the numbers  I will choose the location.\r\n\r\n&nbsp;','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 09:18:07','2014-02-05 14:18:07','',1143,'http://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1152,7,'2014-02-05 09:19:45','2014-02-05 14:19:45','<span style=\"text-decoration: underline;\"><span style=\"color: #888888; text-decoration: underline;\"><strong>12:45</strong></span></span>, location to be decided. For this workout, I need two things:\r\n\r\n1.  The estimated time it takes you to ski 5 K.  (slow or fast, you choose.)  You can email me with this at jholden@magma.ca or send it by facebook mail.  If you have no idea, just make a guess.\r\n\r\n2.  To know if you are coming.  This workout will take a bit of advanced planning.  When I see the numbers  I will choose the location.\r\n\r\n&nbsp;','Friday Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-05 09:19:45','2014-02-05 14:19:45','',1143,'http://sofits.ca/2014/02/05/1143-revision-v1/',0,'revision','',0),(1153,7,'2014-02-06 18:53:18','2014-02-06 23:53:18','<strong><span style=\"color: #ff0000;\">12:45,  at the Relais;</span></strong> <strong><span style=\"color: #ff0000;\"> This is P2</span></strong>.  Park at the stadium where there is no charge.  Warm up  followed by a game of Blackout Bridge on Skis.  If you are too late arriving, we will all be gone.  Poof!\n\n<strong><span style=\"color: #0000ff;\">Please bring a watch with a timer if you have one. </span></strong> If you haven\'t yet sent me a specific guess (not a range, but a specific time) for your 5 K time, please do this as soon as possible.   If you feel like skiing slowly, send in a slower time, if faster, a faster time.  Don\'t agonize about it, just make a guess.\n\n&nbsp;\n\n&nbsp;','Blackout Bridge on Skis Feb 7','','inherit','open','closed','','1143-autosave-v1','','','2014-02-06 18:53:18','2014-02-06 23:53:18','',1143,'http://sofits.ca/2014/02/06/1143-autosave-v1/',0,'revision','',0),(1154,7,'2014-02-06 18:49:13','2014-02-06 23:49:13','<span style=\"text-decoration: underline;\"><span style=\"color: #888888; text-decoration: underline;\"><strong>12:45</strong></span></span>, The Relais;   Warm up  followed by a game of Blackout Bridge on Skis.  If you are too late arriving, we will all be gone.  Poof!\r\n\r\n1.  If you haven\'t yet sent me a specific guess (not a range, but a specific time) for your 5 K time, please do this as soon as possible.   If you feel like skiing slowly, send in a slower time, if faster, a faster time.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Blackout Bridge on Skis Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-06 18:49:13','2014-02-06 23:49:13','',1143,'http://sofits.ca/2014/02/06/1143-revision-v1/',0,'revision','',0),(1155,7,'2014-02-06 18:53:24','2014-02-06 23:53:24','<strong><span style=\"color: #ff0000;\">12:45,  at the Relais;</span></strong> <strong><span style=\"color: #ff0000;\"> This is P2</span></strong>.  Park at the stadium where there is no charge.  Warm up  followed by a game of Blackout Bridge on Skis.  If you are too late arriving, we will all be gone.  Poof!\r\n\r\n<strong><span style=\"color: #0000ff;\">Please bring a watch with a timer if you have one. </span></strong> If you haven\'t yet sent me a specific guess (not a range, but a specific time) for your 5 K time, please do this as soon as possible.   If you feel like skiing slowly, send in a slower time, if faster, a faster time.  Don\'t agonize about it, just make a guess.\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Blackout Bridge on Skis Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-06 18:53:24','2014-02-06 23:53:24','',1143,'http://sofits.ca/2014/02/06/1143-revision-v1/',0,'revision','',0),(1158,7,'2014-02-06 22:42:22','2014-02-07 03:42:22','<strong>Magic Numbers</strong>\r\n<span style=\"text-decoration: underline;\"><strong>Time</strong></span><strong>  </strong><span style=\"text-decoration: underline;\"><strong> Skier</strong></span>\r\n01       Marg\r\n02       Joanne B\r\n03       Susan R.\r\n09       Maggie\r\n10       Mary Lou\r\n10       Sandra\r\n10       Ila\r\n13.5    Rosy\r\n17       Meryl\r\n18       Julie\r\n20       Susan O.\r\n20       Anne\r\n21       Jo-Ann\r\nKathy?','Magic Numbers','','publish','open','closed','','magic-numbers','','','2014-02-06 22:42:22','2014-02-07 03:42:22','',0,'http://sofits.ca/?p=1158',0,'post','',0),(1159,7,'2014-02-06 22:42:22','2014-02-07 03:42:22','<strong>Magic Numbers</strong>\r\n<span style=\"text-decoration: underline;\"><strong>Time</strong></span><strong>  </strong><span style=\"text-decoration: underline;\"><strong> Skier</strong></span>\r\n01       Marg\r\n02       Joanne B\r\n03       Susan R.\r\n09       Maggie\r\n10       Mary Lou\r\n10       Sandra\r\n10       Ila\r\n13.5    Rosy\r\n17       Meryl\r\n18       Julie\r\n20       Susan O.\r\n20       Anne\r\n21       Jo-Ann\r\nKathy?','Magic Numbers','','inherit','open','closed','','1158-revision-v1','','','2014-02-06 22:42:22','2014-02-07 03:42:22','',1158,'http://sofits.ca/2014/02/06/1158-revision-v1/',0,'revision','',0),(1160,7,'2014-02-06 22:44:14','2014-02-07 03:44:14','<strong><span style=\"color: #ff0000;\">12:45,  at the Relais;</span></strong> <strong><span style=\"color: #ff0000;\"> This is P2</span></strong>.  Park at the stadium where there is no charge.  Classic or Skate, whatever you do best. Warm up  followed by a game of Blackout Bridge on Skis.  If you are too late arriving, we will all be gone.  Poof!\r\n\r\n<strong><span style=\"color: #0000ff;\">Please bring a watch with a timer if you have one. </span></strong> If you haven\'t yet sent me a specific guess (not a range, but a specific time) for your 5 K time, please do this as soon as possible.   If you feel like skiing slowly, send in a slower time, if faster, a faster time.  Don\'t agonize about it, just make a guess.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Blackout Bridge on Skis Feb 7','','inherit','open','closed','','1143-revision-v1','','','2014-02-06 22:44:14','2014-02-07 03:44:14','',1143,'http://sofits.ca/2014/02/06/1143-revision-v1/',0,'revision','',0),(1161,7,'2014-02-09 07:46:49','2014-02-09 12:46:49','','Uphill-time-Trial-Feb-2014','','inherit','open','closed','','uphill-time-trial','','','2014-02-09 07:46:49','2014-02-09 12:46:49','',0,'http://sofits.ca/wp-content/uploads/Uphill-time-Trial.pdf',0,'attachment','application/pdf',0),(1178,7,'2014-02-17 10:00:25','2014-02-17 15:00:25','&nbsp;\r\n\r\n<strong><span style=\"color: #ff0000;\"><span style=\"text-decoration: underline;\">CLASSIC</span>:    12:45 at  P8</span>.</strong>   Ski along the Doldrums, towards P9, for 15 minutes, then turn around and ski back for 15 minutes.  Regroup at 1:15, head across the road from P8, and we will \"film\" near the Goose Pit.    I may film in groups so that you get in some extra skiing instead of waiting around in the cold the whole time.   Filming won\'t take very long, though.\r\n\r\nAround 2:00 we head to my house (20 Lilsam) and watch movies.','MON FEB 17','','publish','open','closed','','fri-feb-17training','','','2014-02-17 10:04:12','2014-02-17 15:04:12','',0,'http://sofits.ca/?p=1178',0,'post','',0),(1179,7,'2014-02-11 11:08:25','2014-02-11 16:08:25','<strong><span style=\"color: #ff0000;\">12:45  P8</span>.</strong>   With some of us taking part in the Gatineau Loppet on Saturday, this will be a two-part session:\r\n\r\n<strong>Part 1:</strong> Easy, short ski and videotaping, lasting about an hour.\r\n\r\n<strong>Part 2:</strong> Hot drinks and video analysis at my house.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience.  For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself.    I am also hoping someone will videotape me (Penny?).   Friday should be a good day, as it is supposed to be fairly mild.','Fri Feb 14 Training','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 11:08:25','2014-02-11 16:08:25','',1178,'http://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1180,7,'2014-02-14 11:09:39','2014-02-14 16:09:39','<span style=\"color: #ff0000;\"><strong>Feb 14 rescheduled  for Monday, Feb. 17. Too much snow on Feb 14. </strong><span style=\"color: #000000;\">Please let me know ASAP (i.e. not Sunday or Monday) if you are coming.  If fewer than 6, I will give this up as a bad idea. </span><strong>\r\n</strong></span>\r\n\r\n[yop_poll id=\"41\"]','ATTENDING, FEB 17','','publish','open','closed','','attendance-fri-feb-14','','','2014-02-14 11:12:56','2014-02-14 16:12:56','',0,'http://sofits.ca/?p=1180',0,'post','',4),(1181,7,'2014-02-11 11:09:39','2014-02-11 16:09:39','[yop_poll id=\"40\"]','Attendance, Fri Feb 14','','inherit','open','closed','','1180-revision-v1','','','2014-02-11 11:09:39','2014-02-11 16:09:39','',1180,'http://sofits.ca/2014/02/11/1180-revision-v1/',0,'revision','',0),(1184,7,'2014-02-11 11:18:33','2014-02-11 16:18:33','[yop_poll id=\"40\"]','ATTENDANCE, FEB 14','','inherit','open','closed','','1180-revision-v1','','','2014-02-11 11:18:33','2014-02-11 16:18:33','',1180,'http://sofits.ca/2014/02/11/1180-revision-v1/',0,'revision','',0),(1185,7,'2014-02-11 11:19:11','2014-02-11 16:19:11','[yop_poll id=\"40\"]','ATTENDING, FEB 14','','inherit','open','closed','','1180-revision-v1','','','2014-02-11 11:19:11','2014-02-11 16:19:11','',1180,'http://sofits.ca/2014/02/11/1180-revision-v1/',0,'revision','',0),(1186,7,'2014-02-11 11:19:45','2014-02-11 16:19:45','<strong><span style=\"color: #ff0000;\">12:45  P8</span>.</strong>   With some of us taking part in the Gatineau Loppet on Saturday, this will be a two-part session:\r\n\r\n<strong>Part 1:</strong> Easy, short ski and videotaping, lasting about an hour.\r\n\r\n<strong>Part 2:</strong> Hot drinks and video analysis at my house.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience.  For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself.    I am also hoping someone will videotape me (Penny?).   Friday should be a good day, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 11:19:45','2014-02-11 16:19:45','',1178,'http://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1187,7,'2014-02-11 11:28:47','2014-02-11 16:28:47','<strong><span style=\"color: #ff0000;\">12:45  P8</span>.</strong>   With some of us taking part in the Gatineau Loppet on Saturday, this will be an easy, two-part session:\r\n\r\n<strong>Part 1:</strong> Easy, short ski and videotaping, lasting about an hour or less.\r\n\r\n<strong>Part 2:</strong> Hot drinks and video analysis at my house.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience.  For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself.    I am also hoping someone will videotape me (Penny?).   Friday should be a good day, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 11:28:47','2014-02-11 16:28:47','',1178,'http://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1188,7,'2014-02-11 11:29:33','2014-02-11 16:29:33','<strong><span style=\"color: #ff0000;\">12:45  P8</span>.</strong>   With some of us taking part in the Gatineau Loppet on Saturday, this will be an easy, two-part session:\r\n\r\n<strong>Part 1:</strong> Easy, short ski and videotaping, lasting about an hour or less.\r\n\r\n<strong>Part 2:</strong> Hot drinks and video analysis at my house.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience.  For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself.    I am also hoping someone will videotape me (Penny?).   Friday should be a good day for videotaping, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 11:29:33','2014-02-11 16:29:33','',1178,'http://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1189,7,'2014-02-17 10:02:18','2014-02-17 15:02:18','&nbsp;\n\n<strong><span style=\"color: #ff0000;\"><span style=\"text-decoration: underline;\">CLASSIC</span>:    12:45 at  P8</span>.</strong>   Ski along the Doldrums, for 15 minutes, then turn around and ski back for 15 minutes.  Regroup at 1:15, head across the road from P8, and we will \"film\" near the Goose Pit.    I may film in groups so that you get in some extra skiing instead of waiting around the whole time.   Filming won\'t take very long, though.\n\nAround 2:00 we head to my house (20 Lilsam) and watch movies.','MON FEB 17','','inherit','open','closed','','1178-autosave-v1','','','2014-02-17 10:02:18','2014-02-17 15:02:18','',1178,'http://sofits.ca/2014/02/11/1178-autosave-v1/',0,'revision','',0),(1190,7,'2014-02-11 13:22:35','2014-02-11 18:22:35','<strong><span style=\"color: #ff0000;\">12:45  P8</span>.</strong>   With some of us taking part in the Gatineau Loppet on Saturday, this will be an easy, two-part session:\r\n\r\n<strong>Part 1:</strong> Easy, short ski and videotaping, lasting about an hour or less (note that part 1 is useless unless you can stay for part 2!)\r\n\r\n<strong>Part 2:</strong> Hot drinks and video analysis at my house.  If there are snacks, we can have these here, too.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience.  For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself.    I am also hoping someone will videotape me (Penny?).   Friday should be a good day for videotaping, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 13:22:35','2014-02-11 18:22:35','',1178,'http://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1191,7,'2014-02-11 21:01:44','2014-02-12 02:01:44','<strong><span style=\"color: #ff0000;\"><span style=\"text-decoration: underline;\">CLASSIC</span>:    12:45 at  P8</span>.</strong>   With some of us taking part in the Gatineau Loppet on Saturday, this will be an easy, two-part session:\r\n\r\n<strong>Part 1:</strong> Easy, short classic ski with videotaping, lasting about an hour or less (note that part 1 is useless unless you can stay for part 2!)\r\n\r\n<strong>Part 2:</strong> Hot drinks and video analysis at my house.  If there are snacks, we can have these here, too.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience.  For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself.    I am also hoping someone will videotape me (Penny?).   Friday should be a good day for videotaping, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING','','inherit','open','closed','','1178-revision-v1','','','2014-02-11 21:01:44','2014-02-12 02:01:44','',1178,'http://sofits.ca/2014/02/11/1178-revision-v1/',0,'revision','',0),(1192,7,'2014-02-14 11:03:25','2014-02-14 16:03:25','<span style=\"color: #ff0000;\"><strong>CANCELED</strong></span>\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"40\"]','ATTENDING, FEB 14','','inherit','open','closed','','1180-revision-v1','','','2014-02-14 11:03:25','2014-02-14 16:03:25','',1180,'http://sofits.ca/2014/02/14/1180-revision-v1/',0,'revision','',0),(1193,7,'2014-02-14 11:07:04','2014-02-14 16:07:04','<span style=\"color: #ff0000;\"><strong>Rescheduled for Monday, February 17.</strong></span>  Please let me know (before the weekend) if you are coming. I\'ll confirm this on the weekend.\r\n\r\n&nbsp;\r\n\r\n<strong><span style=\"color: #ff0000;\"><span style=\"text-decoration: underline;\">CLASSIC</span>:    12:45 at  P8</span>.</strong>   With some of us taking part in the Gatineau Loppet on Saturday, this will be an easy, two-part session:\r\n\r\n<strong>Part 1:</strong> Easy, short classic ski with videotaping, lasting about an hour or less (note that part 1 is useless unless you can stay for part 2!)\r\n\r\n<strong>Part 2:</strong> Hot drinks and video analysis at my house.  If there are snacks, we can have these here, too.\r\n\r\nI know that some of you are already satisfied with your technique, and others may be nervous about being critiqued in front of others, but I think you will find it is actually a fun experience.  For those who are trying to improve, or to even to simply maintain their technique, there is nothing that works as well as seeing yourself.    I am also hoping someone will videotape me (Penny?).   Friday should be a good day for videotaping, as it is supposed to be fairly mild.','FRI FEB 14 TRAINING POSTPONED','','inherit','open','closed','','1178-revision-v1','','','2014-02-14 11:07:04','2014-02-14 16:07:04','',1178,'http://sofits.ca/2014/02/14/1178-revision-v1/',0,'revision','',0),(1194,7,'2014-02-14 11:12:48','2014-02-14 16:12:48','<span style=\"color: #ff0000;\"><strong>Feb 14 rescheduled  for Monday, Feb. 17. Too much snow on Feb 14. </strong><span style=\"color: #000000;\">Please let me know ASAP (i.e. not Sunday or Monday) if you are coming.  If fewer than 6, I will give this up as a bad idea. </span><strong>\n</strong></span>\n\n[yop_poll id=\"41\"]','ATTENDING, FEB 17','','inherit','open','closed','','1180-autosave-v1','','','2014-02-14 11:12:48','2014-02-14 16:12:48','',1180,'http://sofits.ca/2014/02/14/1180-autosave-v1/',0,'revision','',0),(1195,7,'2014-02-14 11:09:02','2014-02-14 16:09:02','<span style=\"color: #ff0000;\"><strong>Feb 14 rescheduled  for Monday, Feb. 17. Too much snow on Feb 14. <span style=\"color: #000000;\">Please let me know ASAP (i.e. not Sunday or Monday) if you are coming.  If fewer than 6, I will give this up as a bad idea. </span>\r\n</strong></span>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','ATTENDING, FEB 17','','inherit','open','closed','','1180-revision-v1','','','2014-02-14 11:09:02','2014-02-14 16:09:02','',1180,'http://sofits.ca/2014/02/14/1180-revision-v1/',0,'revision','',0),(1196,7,'2014-02-14 11:12:56','2014-02-14 16:12:56','<span style=\"color: #ff0000;\"><strong>Feb 14 rescheduled  for Monday, Feb. 17. Too much snow on Feb 14. </strong><span style=\"color: #000000;\">Please let me know ASAP (i.e. not Sunday or Monday) if you are coming.  If fewer than 6, I will give this up as a bad idea. </span><strong>\r\n</strong></span>\r\n\r\n[yop_poll id=\"41\"]','ATTENDING, FEB 17','','inherit','open','closed','','1180-revision-v1','','','2014-02-14 11:12:56','2014-02-14 16:12:56','',1180,'http://sofits.ca/2014/02/14/1180-revision-v1/',0,'revision','',0),(1198,7,'2014-02-17 10:02:33','2014-02-17 15:02:33','&nbsp;\r\n\r\n<strong><span style=\"color: #ff0000;\"><span style=\"text-decoration: underline;\">CLASSIC</span>:    12:45 at  P8</span>.</strong>   Ski along the Doldrums, for 15 minutes, then turn around and ski back for 15 minutes.  Regroup at 1:15, head across the road from P8, and we will \"film\" near the Goose Pit.    I may film in groups so that you get in some extra skiing instead of waiting around the whole time.   Filming won\'t take very long, though.\r\n\r\nAround 2:00 we head to my house (20 Lilsam) and watch movies.','MON FEB 17','','inherit','open','closed','','1178-revision-v1','','','2014-02-17 10:02:33','2014-02-17 15:02:33','',1178,'http://sofits.ca/2014/02/17/1178-revision-v1/',0,'revision','',0),(1199,7,'2014-02-17 10:03:26','2014-02-17 15:03:26','&nbsp;\r\n\r\n<strong><span style=\"color: #ff0000;\"><span style=\"text-decoration: underline;\">CLASSIC</span>:    12:45 at  P8</span>.</strong>   Ski along the Doldrums, towards P9, for 15 minutes, then turn around and ski back for 15 minutes.  Regroup at 1:15, head across the road from P8, and we will \"film\" near the Goose Pit.    I may film in groups so that you get in some extra skiing instead of waiting around in the cold the whole time.   Filming won\'t take very long, though.\r\n\r\nAround 2:00 we head to my house (20 Lilsam) and watch movies.','MON FEB 17','','inherit','open','closed','','1178-revision-v1','','','2014-02-17 10:03:26','2014-02-17 15:03:26','',1178,'http://sofits.ca/2014/02/17/1178-revision-v1/',0,'revision','',0),(1201,7,'2014-02-25 16:50:39','2014-02-25 21:50:39','<h2>Please comment if you know of other links of general interest.</h2>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30.\r\n\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<h3><span style=\"text-decoration: underline; color: #ff0000;\">Some links about the importance of recovery:</span></h3>\r\n<ul>\r\n	<li>Joe Friel\'s article \"<a href=\"http://thesportfactory.com/site/trainingnews/Fitness_Depends_on_Recovery_257.shtml\" target=\"_blank\">Fitness depends on Recovery</a>\"</li>\r\n	<li>a cycling article \"<a href=\"http://www.climbbybike.com/cycling-training-and-supercompensation.asp\" target=\"_blank\">Training, resting and supercompensation</a>\"</li>\r\n</ul>\r\n<a href=\"http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\">Train Slow, Run (and Ski) Fast</a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/what-age-too-old-running-racing/\">What Age is Too Old for Running and Racing?</a>\r\n\r\n<a title=\"binder\" href=\"http://running.competitor.com/2013/12/training/understanding-your-natural-running-pace_68271\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" http://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"http://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" http://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"http://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" http://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>\r\n\r\n<a href=\"http://run-fit.com/busting-through-plateaus\" target=\"_blank\">A nice, short article for those creating their own training plans</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/12/16/ask-well-benefits-of-swimming/?_r=1\" target=\"_blank\">Swimming compared to other aerobic activities</a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/mental-training-run-race-your-best/\" target=\"_blank\">Combat Negative Self-Talk</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/learn-from-common-training-mistakes_2241\" target=\"_blank\">Common Training Mistakes - for all of us!</a>\r\n\r\n<a title=\"HIT?\" href=\"http://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime\" target=\"_blank\">Concerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) </a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/ripping-up-roads-over-40/\">Older women are getting faster!</a>\r\n\r\n<a href=\"http://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/\">10 Things I want my daughter to know about working out.</a>\r\n\r\n<a href=\"http://www.crosscountryskier.com/magazine/09_jan/cxc.htm\">Good article on how to use your training time</a>\r\n\r\n<a href=\"http://triathlete-europe.competitor.com/2013/10/22/how-long-and-far-should-you-run\">How long and far should you run?</a>\r\n\r\n<a href=\"http://www.runnersworld.com/race-training/how-to-build-mental-muscle?page=1\">Very interesting article on mental fatigue</a>\r\n\r\n<a href=\"http://www.youtube.com/watch?feature=player_embedded&amp;v=_-rRldLHKNc\">Video of Bad Ski Striding</a> (aka just running with poles).\r\n\r\n<a href=\"http://www.google.ca/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;ved=0CC4QtwIwAA&amp;url=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DLzlGkpAL5ec&amp;ei=C4VpUo6nGaPo2AWS5YDoDg&amp;usg=AFQjCNHBfgbIAU2WCWUcCysDR0CH0Pxcrg&amp;bvm=bv.55123115,d.b2I&amp;cad=rja\">Beautiful Video of  Ski Walking and Ski Striding  </a>- with slow motion - watch this over and over!\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/10/02/how-intense-study-may-harm-our-workouts/?ref=nutrition&amp;_r=1\">How Intense Study may affect your Energy Levels   (</a>train to   limit mental fatigue and  improve physical performance?)\r\n\r\n<a href=\"http://www.sciencedaily.com/releases/2013/09/130927092350.htm\">Benefits of Strength Training for 90 year olds (!)</a>\r\n\r\n<a href=\"http://triathlete-europe.competitor.com/2013/09/30/the-essentials-of-building-your-run-base\">Essentials of building your running base</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=0\">Why Runners Don\'t Get Knee Arthritis</a>\r\n\r\n<a href=\"http://www.outsideonline.com/fitness/outside-fitness-center/Is-Too-Much-Exercise-Deadly.html\">Can you get too much exercise? </a>\r\n\r\n<a href=\"http://runnow.eu/2013/09/training/do-you-need-the-marathon-long-run_1389\">Do you need the marathon long run</a>   (or a long run over 90 minutes?)\r\n\r\n<a href=\"http://www.xcottawa.ca/articles.php?id=2618\">Ski Striding:  A Lost Art?</a>\r\n\r\n<a href=\"http://triathlon.competitor.com/2013/07/training/top-myths-about-recovery_57395/5\">Myths: The Older you are the longer it takes to recover?</a>\r\n\r\n&nbsp;','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-02-25 16:50:39','2014-02-25 21:50:39','',1054,'http://sofits.ca/2014/02/25/1054-revision-v1/',0,'revision','',0),(1208,7,'2014-02-28 15:00:23','2014-02-28 20:00:23','[yop_poll id=\"42\"]','Attendance Mar 7','','publish','open','closed','','attendance-mar-7','','','2014-02-28 15:00:23','2014-02-28 20:00:23','',0,'http://sofits.ca/?p=1208',0,'post','',4),(1209,7,'2014-02-28 15:00:23','2014-02-28 20:00:23','[yop_poll id=\"42\"]','Attendance Mar 7','','inherit','open','closed','','1208-revision-v1','','','2014-02-28 15:00:23','2014-02-28 20:00:23','',1208,'http://sofits.ca/2014/02/28/1208-revision-v1/',0,'revision','',0),(1210,7,'2014-02-28 15:00:55','2014-02-28 20:00:55','<span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\"><strong>12:45</strong></span></span> Skate drills, review of off-set and one-skate.\r\n\r\nFollowed by an easy group ski\r\n\r\n<strong>MEET at the RELAIS, P2.\r\n</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Friday March 7','','publish','open','closed','','friday-march-7','','','2014-03-06 22:28:52','2014-03-07 03:28:52','',0,'http://sofits.ca/?p=1210',0,'post','',0),(1211,7,'2014-02-28 15:00:55','2014-02-28 20:00:55','<strong></strong>12:00 Skate drills, review of off-set and one-skate.\r\n\r\n1:00  Group Ski (i.e. ski at your own pace).\r\n\r\n<strong>Location to be decided by Thursday evening.  Stay tuned.</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Friday March 6','','inherit','open','closed','','1210-revision-v1','','','2014-02-28 15:00:55','2014-02-28 20:00:55','',1210,'http://sofits.ca/2014/02/28/1210-revision-v1/',0,'revision','',0),(1212,7,'2014-02-28 15:01:29','2014-02-28 20:01:29','<strong></strong>12:00 Skate drills, review of off-set and one-skate.\r\n\r\n1:00  Group Ski (i.e. ski at your own pace).\r\n\r\n<strong>Location to be decided by Thursday evening.  Stay tuned.</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Friday March 7','','inherit','open','closed','','1210-revision-v1','','','2014-02-28 15:01:29','2014-02-28 20:01:29','',1210,'http://sofits.ca/2014/02/28/1210-revision-v1/',0,'revision','',0),(1215,7,'2014-02-28 15:08:10','2014-02-28 20:08:10','<strong></strong>12:00 Probably skate drills, review of off-set and one-skate.\r\n\r\n1:00  Group Ski (i.e. ski at your own pace).\r\n\r\n<strong>Location to be decided by Thursday evening.  Stay tuned.</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Friday March 7','','inherit','open','closed','','1210-revision-v1','','','2014-02-28 15:08:10','2014-02-28 20:08:10','',1210,'http://sofits.ca/2014/02/28/1210-revision-v1/',0,'revision','',0),(1216,7,'2014-03-06 22:28:47','2014-03-07 03:28:47','<span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\"><strong>12:45</strong></span></span> Skate drills, review of off-set and one-skate.\n\nFollowed by an easy group ski\n\n<strong>MEET at the RELAIS, P2.\n</strong>\n\n&nbsp;\n\n&nbsp;','Friday March 7','','inherit','open','closed','','1210-autosave-v1','','','2014-03-06 22:28:47','2014-03-07 03:28:47','',1210,'http://sofits.ca/2014/03/06/1210-autosave-v1/',0,'revision','',0),(1217,7,'2014-03-06 22:28:52','2014-03-07 03:28:52','<span style=\"text-decoration: underline;\"><span style=\"color: #ff0000; text-decoration: underline;\"><strong>12:45</strong></span></span> Skate drills, review of off-set and one-skate.\r\n\r\nFollowed by an easy group ski\r\n\r\n<strong>MEET at the RELAIS, P2.\r\n</strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Friday March 7','','inherit','open','closed','','1210-revision-v1','','','2014-03-06 22:28:52','2014-03-07 03:28:52','',1210,'http://sofits.ca/2014/03/06/1210-revision-v1/',0,'revision','',0),(1220,7,'2014-03-12 07:53:57','2014-03-12 11:53:57','<span style=\"color: #ff0000;\"><strong>At P 10.  Meet at 12:45, ready to ski by 1:00.</strong></span>      Your choice, classic or skate.   Ski at your own pace.  A  social ski with no instruction!  We will ski to Huron or Western.  A number of you mentioned friends who are interested in  joining the group.  These next few weeks are a good opportunity for them to ski with us, and check us out.','Friday March 14','','publish','open','closed','','friday-march-14','','','2014-03-12 08:02:25','2014-03-12 12:02:25','',0,'http://sofits.ca/?p=1220',0,'post','',2),(1221,7,'2014-03-12 07:53:57','2014-03-12 11:53:57','<span style=\"color: #ff0000;\"><strong>At P 10.  Meet at 12:45, ready to ski by 1:00.</strong></span>      Your choice, classic or skate.    For the first time ever, a social ski with no instruction!  We will ski to Huron or Western.','Friday March 14','','inherit','open','closed','','1220-revision-v1','','','2014-03-12 07:53:57','2014-03-12 11:53:57','',1220,'http://sofits.ca/2014/03/12/1220-revision-v1/',0,'revision','',0),(1222,7,'2014-03-12 07:57:50','2014-03-12 11:57:50','[yop_poll id=\"43\"]','Who is Coming March 14?','','publish','open','closed','','who-is-coming-march-14','','','2014-03-12 07:57:50','2014-03-12 11:57:50','',0,'http://sofits.ca/?p=1222',0,'post','',5),(1223,7,'2014-03-12 07:57:50','2014-03-12 11:57:50','[yop_poll id=\"43\"]','Who is Coming March 14?','','inherit','open','closed','','1222-revision-v1','','','2014-03-12 07:57:50','2014-03-12 11:57:50','',1222,'http://sofits.ca/2014/03/12/1222-revision-v1/',0,'revision','',0),(1224,7,'2014-03-12 08:01:21','2014-03-12 12:01:21','<span style=\"color: #ff0000;\"><strong>At P 10.  Meet at 12:45, ready to ski by 1:00.</strong></span>      Your choice, classic or skate.   Ski at your own pace.  A  social ski with no instruction!  We will ski to Huron or Western.  A number of you mentioned friends who are interested in  joining the group.  These next few weeks are a good opportunity to come out and ski with us, and check us out.','Friday March 14','','inherit','open','closed','','1220-autosave-v1','','','2014-03-12 08:01:21','2014-03-12 12:01:21','',1220,'http://sofits.ca/2014/03/12/1220-autosave-v1/',0,'revision','',0),(1225,7,'2014-03-12 08:01:35','2014-03-12 12:01:35','<span style=\"color: #ff0000;\"><strong>At P 10.  Meet at 12:45, ready to ski by 1:00.</strong></span>      Your choice, classic or skate.   Ski at your own pace.  A  social ski with no instruction!  We will ski to Huron or Western.  A number of you mentioned friends who are interested in  joining the group.  These next few weeks are a good opportunity to come out and ski with us, and check us out.','Friday March 14','','inherit','open','closed','','1220-revision-v1','','','2014-03-12 08:01:35','2014-03-12 12:01:35','',1220,'http://sofits.ca/2014/03/12/1220-revision-v1/',0,'revision','',0),(1226,7,'2014-03-12 08:02:25','2014-03-12 12:02:25','<span style=\"color: #ff0000;\"><strong>At P 10.  Meet at 12:45, ready to ski by 1:00.</strong></span>      Your choice, classic or skate.   Ski at your own pace.  A  social ski with no instruction!  We will ski to Huron or Western.  A number of you mentioned friends who are interested in  joining the group.  These next few weeks are a good opportunity for them to ski with us, and check us out.','Friday March 14','','inherit','open','closed','','1220-revision-v1','','','2014-03-12 08:02:25','2014-03-12 12:02:25','',1220,'http://sofits.ca/2014/03/12/1220-revision-v1/',0,'revision','',0),(1229,7,'2014-04-12 15:23:01','2014-04-12 19:23:01','<a href=\"http://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\"><img class=\"alignnone size-full wp-image-1280\" src=\"http://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\" alt=\"140404_Sofits-Skate\" width=\"800\" height=\"483\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/Sofits.jpg\"><img class=\"alignnone size-medium wp-image-1281\" src=\"http://sofits.ca/wp-content/uploads/Sofits.jpg\" alt=\"Sofits\" width=\"640\" height=\"359\" /></a><img class=\"alignnone size-full wp-image-1230\" src=\"http://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\" alt=\"140311_Yvonne-and-Susan\" width=\"640\" height=\"480\" /> <a href=\"http://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\"><img class=\"alignnone size-medium wp-image-1231\" src=\"http://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\" alt=\"140314_Sofits-at-Huron\" width=\"800\" height=\"600\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\"><img class=\"alignnone size-medium wp-image-1232\" src=\"http://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\" alt=\"140316_Crust-Cruising\" width=\"800\" height=\"600\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\"><img class=\"alignnone size-medium wp-image-1233\" src=\"http://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\" alt=\"140316_Ila-and-Susan\" width=\"800\" height=\"600\" /></a>','SNOWY SOFITS','','publish','open','closed','','recent-ski-photos','','','2014-08-01 15:51:42','2014-08-01 19:51:42','',0,'http://sofits.ca/?p=1229',0,'post','',0),(1230,7,'2014-03-18 15:22:28','2014-03-18 19:22:28','','140311_Yvonne-and-Susan','','inherit','open','closed','','140311_yvonne-and-susan','','','2014-03-18 15:22:28','2014-03-18 19:22:28','',1229,'http://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg',0,'attachment','image/jpeg',0),(1231,7,'2014-03-18 15:22:32','2014-03-18 19:22:32','','140314_Sofits-at-Huron','','inherit','open','closed','','140314_sofits-at-huron','','','2014-03-18 15:22:32','2014-03-18 19:22:32','',1229,'http://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg',0,'attachment','image/jpeg',0),(1232,7,'2014-03-18 15:22:36','2014-03-18 19:22:36','','140316_Crust-Cruising','','inherit','open','closed','','140316_crust-cruising','','','2014-03-18 15:22:36','2014-03-18 19:22:36','',1229,'http://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg',0,'attachment','image/jpeg',0),(1233,7,'2014-03-18 15:22:38','2014-03-18 19:22:38','','140316_Ila-and-Susan','','inherit','open','closed','','140316_ila-and-susan','','','2014-03-18 15:22:38','2014-03-18 19:22:38','',1229,'http://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg',0,'attachment','image/jpeg',0),(1234,7,'2014-03-18 15:23:01','2014-03-18 19:23:01','<a href=\"http://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\"><img class=\"alignnone size-full wp-image-1230\" alt=\"140311_Yvonne-and-Susan\" src=\"http://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\" width=\"640\" height=\"480\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\"><img class=\"alignnone size-medium wp-image-1231\" alt=\"140314_Sofits-at-Huron\" src=\"http://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\"><img class=\"alignnone size-medium wp-image-1232\" alt=\"140316_Crust-Cruising\" src=\"http://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\"><img class=\"alignnone size-medium wp-image-1233\" alt=\"140316_Ila-and-Susan\" src=\"http://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\" width=\"800\" height=\"600\" /></a>','','','inherit','open','closed','','1229-revision-v1','','','2014-03-18 15:23:01','2014-03-18 19:23:01','',1229,'http://sofits.ca/2014/03/18/1229-revision-v1/',0,'revision','',0),(1235,7,'2014-03-18 15:24:33','2014-03-18 19:24:33','<a href=\"http://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\"><img class=\"alignnone size-full wp-image-1230\" alt=\"140311_Yvonne-and-Susan\" src=\"http://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\" width=\"640\" height=\"480\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\"><img class=\"alignnone size-medium wp-image-1231\" alt=\"140314_Sofits-at-Huron\" src=\"http://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\"><img class=\"alignnone size-medium wp-image-1232\" alt=\"140316_Crust-Cruising\" src=\"http://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\"><img class=\"alignnone size-medium wp-image-1233\" alt=\"140316_Ila-and-Susan\" src=\"http://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\" width=\"800\" height=\"600\" /></a>','Recent Sofit Photos','','inherit','open','closed','','1229-revision-v1','','','2014-03-18 15:24:33','2014-03-18 19:24:33','',1229,'http://sofits.ca/2014/03/18/1229-revision-v1/',0,'revision','',0),(1236,7,'2014-03-18 15:27:17','2014-03-18 19:27:17','<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">12:45, at P9</span></strong></span>.   Be ready to ski by 1:00.   Focus on skating ( but if you don\'t have skate skis, bring your classics!).   A buffet of drills to choose from and an option to be videotaped if that interests you.    When you arrive, head out to the parkway and begin to ski.    We will meet where the bench is, at the right hand curve of the parkway, about 900 meters along.','Friday March 21','','publish','open','closed','','friday-march-21','','','2014-03-20 22:10:02','2014-03-21 02:10:02','',0,'http://sofits.ca/?p=1236',0,'post','',4),(1237,7,'2014-03-18 15:27:17','2014-03-18 19:27:17','12:45, somewhere in the park.   Anyone coming?  More details Thursday evening.','Friday March 21','','inherit','open','closed','','1236-revision-v1','','','2014-03-18 15:27:17','2014-03-18 19:27:17','',1236,'http://sofits.ca/2014/03/18/1236-revision-v1/',0,'revision','',0),(1238,7,'2014-03-18 15:31:31','2014-03-18 19:31:31','[yop_poll id=\"44\"]','March 21 Attending','','publish','open','closed','','march-21-attending','','','2014-03-18 15:32:51','2014-03-18 19:32:51','',0,'http://sofits.ca/?p=1238',0,'post','',1),(1239,7,'2014-03-18 15:31:31','2014-03-18 19:31:31','','March 21 Attending','','inherit','open','closed','','1238-revision-v1','','','2014-03-18 15:31:31','2014-03-18 19:31:31','',1238,'http://sofits.ca/2014/03/18/1238-revision-v1/',0,'revision','',0),(1240,7,'2014-03-18 15:32:51','2014-03-18 19:32:51','[yop_poll id=\"44\"]','March 21 Attending','','inherit','open','closed','','1238-revision-v1','','','2014-03-18 15:32:51','2014-03-18 19:32:51','',1238,'http://sofits.ca/2014/03/18/1238-revision-v1/',0,'revision','',0),(1242,7,'2014-03-20 22:08:34','2014-03-21 02:08:34','<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">12:45, at P9</span></strong></span>.   Focus on skating ( but if you don\'t have skate skis, bring your classics!).   A buffet of drills to choose from and an option to be videotaped if that interests you.    When you arrive, head out to the parkway and begin to ski.    We will meet where the bench is, at the right hand curve of the parkway, about 900 meters along.','Friday March 21','','inherit','open','closed','','1236-autosave-v1','','','2014-03-20 22:08:34','2014-03-21 02:08:34','',1236,'http://sofits.ca/2014/03/20/1236-autosave-v1/',0,'revision','',0),(1243,7,'2014-03-20 22:08:57','2014-03-21 02:08:57','<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">12:45, at P9</span></strong></span>.   Focus on skating ( but if you don\'t have skate skis, bring your classics!).   A buffet of drills to choose from and an option to be videotaped if that interests you.    When you arrive, head out to the parkway and begin to ski.    We will meet where the bench is, at the right hand curve of the parkway, about 900 meters along.','Friday March 21','','inherit','open','closed','','1236-revision-v1','','','2014-03-20 22:08:57','2014-03-21 02:08:57','',1236,'http://sofits.ca/2014/03/20/1236-revision-v1/',0,'revision','',0),(1245,7,'2014-03-20 22:10:02','2014-03-21 02:10:02','<span style=\"text-decoration: underline;\"><strong><span style=\"color: #ff0000; text-decoration: underline;\">12:45, at P9</span></strong></span>.   Be ready to ski by 1:00.   Focus on skating ( but if you don\'t have skate skis, bring your classics!).   A buffet of drills to choose from and an option to be videotaped if that interests you.    When you arrive, head out to the parkway and begin to ski.    We will meet where the bench is, at the right hand curve of the parkway, about 900 meters along.','Friday March 21','','inherit','open','closed','','1236-revision-v1','','','2014-03-20 22:10:02','2014-03-21 02:10:02','',1236,'http://sofits.ca/2014/03/20/1236-revision-v1/',0,'revision','',0),(1248,7,'2014-08-01 14:43:34','2014-08-01 18:43:34','<a href=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\"><img class=\"alignnone size-full wp-image-1250\" src=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\" alt=\"120712_Tea-Party2\" width=\"750\" height=\"485\" /></a><a href=\"http://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\"><img class=\"alignnone size-full wp-image-1255\" src=\"http://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\" alt=\"121109_Sofits-Skipping2\" width=\"750\" height=\"515\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120907_Sofits.jpg\"><img class=\"alignnone size-full wp-image-1254\" src=\"http://sofits.ca/wp-content/uploads/120907_Sofits.jpg\" alt=\"120907_Sofits\" width=\"750\" height=\"477\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\"><img class=\"alignnone size-full wp-image-1252\" src=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\" alt=\"120712_Tea-Party\" width=\"750\" height=\"413\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\"><img class=\"alignnone size-full wp-image-1251\" src=\"http://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\" alt=\"120505_Sofits-Wakefield\" width=\"700\" height=\"562\" /></a>','SNOWLESS SOFITS','','publish','open','closed','','snowless-sofits','','','2014-08-01 15:52:30','2014-08-01 19:52:30','',0,'http://sofits.ca/?p=1248',0,'post','',0),(1249,7,'2014-03-22 14:44:27','2014-03-22 18:44:27','','130216_Gatineau-Loppet','','inherit','open','closed','','130216_gatineau-loppet','','','2014-03-22 14:44:27','2014-03-22 18:44:27','',1248,'http://sofits.ca/wp-content/uploads/130216_Gatineau-Loppet.jpg',0,'attachment','image/jpeg',0),(1250,7,'2014-03-22 14:45:59','2014-03-22 18:45:59','','120712_Tea-Party2','','inherit','open','closed','','120712_tea-party2','','','2014-03-22 14:45:59','2014-03-22 18:45:59','',1248,'http://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg',0,'attachment','image/jpeg',0),(1251,7,'2014-03-22 14:48:34','2014-03-22 18:48:34','','120505_Sofits-Wakefield','','inherit','open','closed','','120505_sofits-wakefield','','','2014-03-22 14:48:34','2014-03-22 18:48:34','',1248,'http://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg',0,'attachment','image/jpeg',0),(1252,7,'2014-03-22 14:48:42','2014-03-22 18:48:42','','120712_Tea-Party','','inherit','open','closed','','120712_tea-party','','','2014-03-22 14:48:42','2014-03-22 18:48:42','',1248,'http://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg',0,'attachment','image/jpeg',0),(1253,7,'2014-03-22 14:48:46','2014-03-22 18:48:46','','120831_Cycling-Sofits','','inherit','open','closed','','120831_cycling-sofits','','','2014-03-22 14:48:46','2014-03-22 18:48:46','',1248,'http://sofits.ca/wp-content/uploads/120831_Cycling-Sofits.jpg',0,'attachment','image/jpeg',0),(1254,7,'2014-03-22 14:48:51','2014-03-22 18:48:51','','120907_Sofits','','inherit','open','closed','','120907_sofits','','','2014-03-22 14:48:51','2014-03-22 18:48:51','',1248,'http://sofits.ca/wp-content/uploads/120907_Sofits.jpg',0,'attachment','image/jpeg',0),(1255,7,'2014-03-22 14:48:55','2014-03-22 18:48:55','','121109_Sofits-Skipping2','','inherit','open','closed','','121109_sofits-skipping2','','','2014-03-22 14:48:55','2014-03-22 18:48:55','',1248,'http://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg',0,'attachment','image/jpeg',0),(1256,7,'2014-03-22 14:49:32','2014-03-22 18:49:32','<a href=\"http://sofits.ca/wp-content/uploads/130216_Gatineau-Loppet.jpg\"><img class=\"alignnone size-full wp-image-1249\" alt=\"130216_Gatineau-Loppet\" src=\"http://sofits.ca/wp-content/uploads/130216_Gatineau-Loppet.jpg\" width=\"600\" height=\"467\" /></a><a href=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\"><img class=\"alignnone size-full wp-image-1250\" alt=\"120712_Tea-Party2\" src=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\" width=\"750\" height=\"485\" /></a><a href=\"http://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\"><img class=\"alignnone size-full wp-image-1255\" alt=\"121109_Sofits-Skipping2\" src=\"http://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\" width=\"750\" height=\"515\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120907_Sofits.jpg\"><img class=\"alignnone size-full wp-image-1254\" alt=\"120907_Sofits\" src=\"http://sofits.ca/wp-content/uploads/120907_Sofits.jpg\" width=\"750\" height=\"477\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120831_Cycling-Sofits.jpg\"><img class=\"alignnone size-full wp-image-1253\" alt=\"120831_Cycling-Sofits\" src=\"http://sofits.ca/wp-content/uploads/120831_Cycling-Sofits.jpg\" width=\"750\" height=\"411\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\"><img class=\"alignnone size-full wp-image-1252\" alt=\"120712_Tea-Party\" src=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\" width=\"750\" height=\"413\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\"><img class=\"alignnone size-full wp-image-1251\" alt=\"120505_Sofits-Wakefield\" src=\"http://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\" width=\"700\" height=\"562\" /></a>','','','inherit','open','closed','','1248-revision-v1','','','2014-03-22 14:49:32','2014-03-22 18:49:32','',1248,'http://sofits.ca/2014/03/22/1248-revision-v1/',0,'revision','',0),(1257,7,'2014-03-22 14:51:18','2014-03-22 18:51:18','<a href=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\"><img class=\"alignnone size-full wp-image-1250\" alt=\"120712_Tea-Party2\" src=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\" width=\"750\" height=\"485\" /></a><a href=\"http://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\"><img class=\"alignnone size-full wp-image-1255\" alt=\"121109_Sofits-Skipping2\" src=\"http://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\" width=\"750\" height=\"515\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120907_Sofits.jpg\"><img class=\"alignnone size-full wp-image-1254\" alt=\"120907_Sofits\" src=\"http://sofits.ca/wp-content/uploads/120907_Sofits.jpg\" width=\"750\" height=\"477\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\"><img class=\"alignnone size-full wp-image-1252\" alt=\"120712_Tea-Party\" src=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\" width=\"750\" height=\"413\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\"><img class=\"alignnone size-full wp-image-1251\" alt=\"120505_Sofits-Wakefield\" src=\"http://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\" width=\"700\" height=\"562\" /></a>','Snowless Sofits','','inherit','open','closed','','1248-revision-v1','','','2014-03-22 14:51:18','2014-03-22 18:51:18','',1248,'http://sofits.ca/2014/03/22/1248-revision-v1/',0,'revision','',0),(1259,7,'2014-04-12 10:25:09','2014-04-12 14:25:09','<strong>Yvonne\'s  and Anne\'s Friday Cycling</strong><strong> </strong>   Contact Anne, Penny, Yvonne or Mary Lou and ask to join the Cycling Sofits facebook group.\r\n\r\n<strong>Hikes -Yikes</strong>:  Over for now, although they may resume in the fall.\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Winding down.  Contact Penny, Jo-Ann, Mary Lou, Pat or Rosy and ask to join the Swimming Sofits facebook group.\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Weekly Trail Running:</strong>   Will start up in the fall. Contact Jo-Ann if interested.\r\n\r\n<strong>Occasional Mountain Biking:</strong>  In the park, especially in the fall.  Contact Jo-Ann or Susan R.\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.  Usually on a Sunday morning.\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SUMMER/FALL ACTIVITIES','','publish','open','closed','','summer-activities','','','2014-08-01 15:54:42','2014-08-01 19:54:42','',0,'http://sofits.ca/?p=1259',0,'post','',0),(1260,7,'2014-03-23 10:34:49','2014-03-23 14:34:49','Dryland Training resumes in mid September.   In the mean time there is lots going on, to keep in shape.  If you have other ideas, let Jo-Ann or Penny know and we will post it here.\r\n\r\n<strong>Weekly Friday Cycling</strong> in the park etc.   Contact Susan O, Yvonne or Anne\r\n\r\n<strong>Wednesday Morning Runs,</strong> Blair Road and Aviation Museum area (on the river path).  Maximum 5 K.  Contact:  Marg.\r\n\r\n<strong>Hikes that climb</strong>:  Contact Rosy.  These hikes will be serious training and not just a walk in the woods.\r\n\r\n<strong>Meech Lake Swimming</strong>:  Early morning (well, not always that early).  For this one you need a wetsuit.  We start at the end of May.   Option to cycle of run afterwards.  Contact Jo-Ann\r\n\r\n<strong>Trail Running:</strong> Contact Jo-Ann (or Janey?)\r\n\r\n<strong>Mountain Biking:</strong>  in the park, especially in the fall.    Contact Susan R.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','','','inherit','open','closed','','1259-revision-v1','','','2014-03-23 10:34:49','2014-03-23 14:34:49','',1259,'http://sofits.ca/2014/03/23/1259-revision-v1/',0,'revision','',0),(1262,7,'2014-03-29 16:42:55','2014-03-29 20:42:55','Dryland Training resumes in mid September.   In the mean time there is lots going on, to keep us in shape.  If you have other ideas than these, let Jo-Ann or Penny know and we will post it here.  Most of these groups will have their own private facebook page, otherwise every Sofit will be bombarded with info about every event, just let the contact person know that you are interested.\r\n\r\n<strong>Yvonne and Anne\'s Weekly Friday Cycling</strong> in the park and in scenic locatles.  This year they are ramping it up to train for Cape Breton.    Yvonne or Anne or Susan O.\r\n\r\n<strong>Wednesday Morning Runs,</strong> Blair Road and Aviation Museum area (on the river path).  Suitable for beginning runners, gradually building to a max of 5 K.  Very friendly group.    Contact:  Marg.\r\n\r\n<strong>Hikes -Yikes</strong>:  Contact Rosy.  These hikes will be serious training and not just a walk in the woods.\r\n\r\n<strong>Meech Lake Swims</strong>:  Early morning (well, that depends somewhat on the group).  For this one you need a wetsuit and need to be comfortable swimming in open water.  Although several of us use rescue cans, this swim is completely upsupported in terms of lifeguards, etc.   We start at the end of May with about 15 minutes, and add perhaps around 10 minutes each week.  We aim to swim at least two mornings a week, except during thunderstorms.   Option to cycle or run afterwards on a  quiet Meech Lake Road or in the park.  Contact Jo-Ann\r\n\r\n<strong>Trail Running:</strong> Contact Jo-Ann (or Janey?).  Starts short and easy and gradually builds.  Possibly Saturday or Sunday mornings.  May take a break during high bug season.\r\n\r\n<strong>Mountain Biking:</strong>  in the park, especially in the fall.    Contact Susan R.\r\n\r\n<strong>Orienteering: </strong> This would be an Ottawa Orienteering Club activity, and is a very fun way to get in a weekly run and test your map reading at the same time.\r\n\r\n<strong>Spontaneous canoe trips</strong>: day trips or longer.   Propose away!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','','','inherit','open','closed','','1259-revision-v1','','','2014-03-29 16:42:55','2014-03-29 20:42:55','',1259,'http://sofits.ca/2014/03/29/1259-revision-v1/',0,'revision','',0),(1263,7,'2014-03-29 16:43:18','2014-03-29 20:43:18','Dryland Training resumes in mid September.   In the mean time there is lots going on, to keep us in shape.  If you have other ideas than these, let Jo-Ann or Penny know and we will post it here.  Most of these groups will have their own private facebook page, otherwise every Sofit will be bombarded with info about every event, just let the contact person know that you are interested.\r\n\r\n<strong>Yvonne and Anne\'s Weekly Friday Cycling</strong> in the park and in scenic locatles.  This year they are ramping it up to train for Cape Breton.    Yvonne or Anne or Susan O.\r\n\r\n<strong>Wednesday Morning Runs,</strong> Blair Road and Aviation Museum area (on the river path).  Suitable for beginning runners, gradually building to a max of 5 K.  Very friendly group.    Contact:  Marg.\r\n\r\n<strong>Hikes -Yikes</strong>:  Contact Rosy.  These hikes will be serious training and not just a walk in the woods.\r\n\r\n<strong>Meech Lake Swims</strong>:  Early morning (well, that depends somewhat on the group).  For this one you need a wetsuit and need to be comfortable swimming in open water.  Although several of us use rescue cans, this swim is completely upsupported in terms of lifeguards, etc.   We start at the end of May with about 15 minutes, and add perhaps around 10 minutes each week.  We aim to swim at least two mornings a week, except during thunderstorms.   Option to cycle or run afterwards on a  quiet Meech Lake Road or in the park.  Contact Jo-Ann\r\n\r\n<strong>Trail Running:</strong> Contact Jo-Ann (or Janey?).  Starts short and easy and gradually builds.  Possibly Saturday or Sunday mornings.  May take a break during high bug season.\r\n\r\n<strong>Mountain Biking:</strong>  in the park, especially in the fall.    Contact Susan R.\r\n\r\n<strong>Orienteering: </strong> This would be an Ottawa Orienteering Club activity, and is a very fun way to get in a weekly run and test your map reading at the same time.\r\n\r\n<strong>Spontaneous canoe trips</strong>: day trips or longer.   Propose away!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-03-29 16:43:18','2014-03-29 20:43:18','',1259,'http://sofits.ca/2014/03/29/1259-revision-v1/',0,'revision','',0),(1264,7,'2014-03-29 16:51:11','2014-03-29 20:51:11','Dryland Training resumes in mid September.   In the mean time there are many possibilities to keep  in shape.  If you have other ideas than these, let Jo-Ann or Penny know and we will post it here.  The groups that have regular weekly events will have their own private facebook page, otherwise every Sofit will be constantly bombarded with more info than they want, just let the contact person know that you are interested and we will add your name to the group. (please ask only if you are intending to come to these things, though!)  Note that these activities are NOT COACHED.\r\n\r\n<strong>Yvonne and Anne\'s Weekly Friday Cycling</strong> in the park and in scenic locales.  This year they are ramping it up to train for Cape Breton.    Contacts: Yvonne or Anne or Susan O.\r\n\r\n<strong>Wednesday Morning Runs,</strong> Blair Road and Aviation Museum area (on the river path).  Suitable for beginning runners, we can supply a beginning training plan.  We gradually build to a max of 5 K.  Very friendly group.    Contact:  Marg, Rosy or Jo-Ann.\r\n\r\n<strong>Hikes -Yikes</strong>:  Contact Rosy.  These hikes will be serious training and not just a walk in the woods.\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Early morning (well, that depends somewhat on the group).  For this one you need a wetsuit and need to be comfortable swimming in open water.  Although several of us use rescue cans, this swim is completely unsupported.   We start at the end of May with about 15 minutes, and add perhaps around 10 minutes each week.  We aim to swim regularly  except during thunderstorms.   Option to cycle or run afterwards on a  quiet Meech Lake Road or in the park.  Contact Jo-Ann\r\n\r\n<strong>Weekly Trail Running:</strong> Contact Jo-Ann (or Janey?).  Starts short and easy and gradually builds.  Possibly Saturday or Sunday mornings.  May take a break during high bug season.\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Occasional Mountain Biking:</strong>  in the park, especially in the fall.    Contact Susan R.\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.\r\n\r\n<strong>Occasional Canoe Trips</strong>: day trips or longer.   Propose away!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-03-29 16:51:11','2014-03-29 20:51:11','',1259,'http://sofits.ca/2014/03/29/1259-revision-v1/',0,'revision','',0),(1265,7,'2014-03-29 16:54:31','2014-03-29 20:54:31','Dryland Training resumes in mid September.   In the mean time there are many possibilities to keep  in shape.  If you have other ideas than these, let Jo-Ann or Penny know and we will post them here.  The groups that have regular weekly events will have their own private facebook page, otherwise every Sofit will be constantly bombarded with more info than they want. Simply let the contact person know that you are interested and she will add your name to the group. (please ask only if you are intending to actually come to these things, though!)  Note that these activities are NOT COACHED.\r\n\r\n<strong>Yvonne and Anne\'s Weekly Friday Cycling</strong> in the park and in scenic locales.  This year they are ramping it up to train for Cape Breton.    Contacts: Yvonne or Anne or Susan O.\r\n\r\n<strong>Wednesday Morning Runs,</strong> Blair Road and Aviation Museum area (on the river path).  Suitable for beginning runners, we can supply a beginning training plan.  We gradually build to a max of 5 K.  Very friendly group.    Contact:  Marg, Rosy or Jo-Ann.\r\n\r\n<strong>Hikes -Yikes</strong>:  Contact Rosy.  These hikes will be serious training and not just a walk in the woods.\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Early morning (well, that depends somewhat on the group).  For this one you need a wetsuit and need to be comfortable swimming in open water.  Although several of us use rescue cans, this swim is completely unsupported.   We start at the end of May with about 15 minutes, and add perhaps around 10 minutes each week.  We aim to swim regularly  except during thunderstorms.   Option to cycle or run afterwards on a  quiet Meech Lake Road or in the park.  If you are training for triathlons, this is the perfect group for you.   Contact Jo-Ann or Pauline\r\n\r\n<strong>Weekly Trail Running:</strong> Contact Jo-Ann (or Janey?).  Starts short and easy and gradually builds to ah hour or more of hilly running.  Possibly Saturday or Sunday mornings.  May take a break during high bug season.\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Occasional Mountain Biking:</strong>  in the park, especially in the fall.    Contact Susan R.\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.\r\n\r\n<strong>Occasional Canoe Trips</strong>: day trips or longer.   Propose away!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-03-29 16:54:31','2014-03-29 20:54:31','',1259,'http://sofits.ca/2014/03/29/1259-revision-v1/',0,'revision','',0),(1267,7,'2014-03-30 07:45:01','2014-03-30 11:45:01','Dryland Training resumes in mid September.   In the mean time there are many possibilities to keep  in shape.  If you have other ideas than these, let Jo-Ann or Penny know and we will post them here.  The groups that have regular weekly events will have their own private facebook page, otherwise every Sofit will be constantly bombarded with more info than they want. Simply let the contact person know that you are interested and she will add your name to the group. (please ask only if you are intending to actually come to these things, though!)  Note that these activities are NOT COACHED.\r\n\r\n<strong>Yvonne and Anne\'s Weekly Friday Cycling</strong> in the park and in scenic locales.  This year they are ramping it up to train for Cape Breton.    Contacts: Yvonne or Anne or Susan O.\r\n\r\n<strong>Wednesday Morning Runs:</strong> Blair Road and Aviation Museum area (on the river path).  Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you.  We gradually build to a max of 5 K.  Very friendly group.    Contact:  Marg, Rosy or Jo-Ann.\r\n\r\n<strong>Hikes -Yikes</strong>:  Contact Rosy, Jo-Ann, Ila or Susan.  These hikes will be serious training and not just a \"walk in the park\".\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Early morning (well, that depends somewhat on the group).  For this one you need a wetsuit and need to be comfortable swimming in open water.  Although several of us use rescue cans, this swim is completely unsupported.   We start at the end of May with about 15 minutes of swimming, and add perhaps around 10 minutes each week.  We aim to swim regularly  except during thunderstorms.   Option to cycle or run afterwards on a  quiet Meech Lake Road or in the park, or even on trails.  If you are training for triathlons, this is the perfect group for you.   Contact Jo-Ann or Pauline or Cary.\r\n\r\n<strong>Weekly Trail Running:</strong> Contact Jo-Ann ?).  Starts short and easy and gradually builds to an hour or more of hilly running.  Possibly Saturday or Sunday mornings.  May take a break during high bug season. May not be every week.\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Occasional Mountain Biking:</strong>  in the park, especially in the fall.    Volunteer?\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.\r\n\r\n<strong>Occasional Canoe Trips</strong>: day trips or longer.   Propose away!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-03-30 07:45:01','2014-03-30 11:45:01','',1259,'http://sofits.ca/2014/03/30/1259-revision-v1/',0,'revision','',0),(1268,7,'2014-03-30 07:54:38','2014-03-30 11:54:38','Dryland Training resumes in mid September.   In the meantime there are many possibilities to keep  in shape.  If you have more ideas, let Jo-Ann or Penny know and we will post them here.  Weekly events will have their own private facebook page, to protect other Sofits from a steady bombardment of messages. Simply let the contact person know that you are interested and she will add your name to the group. (please ask to join only if you are intending to participate)  Note that these activities are <strong>NOT COACHED.</strong>\r\n\r\n<strong>Yvonne and Anne\'s Weekly Friday Cycling</strong> in the park and in scenic and hilly locales.  This year they are ramping it up to train for Cape Breton.    Contacts: Yvonne or Anne or Susan O.\r\n\r\n<strong>Wednesday Morning Runs:</strong> Blair Road and Aviation Museum area (on the river path).  Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you.  We gradually build to a max of 5 K.  Very friendly group.    Contact:  Marg, Rosy or Jo-Ann.\r\n\r\n<strong>Hikes -Yikes</strong>:  Contact Rosy, Jo-Ann, Ila or Susan.  These hikes will be serious training and not just a \"walk in the park\".\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Early morning (well, how early depends on what the group decides).  For this one you need a wetsuit and need to be comfortable swimming in open water.  If we start on the later side of morning, you may also need a summer park pass.  Although several of us use rescue cans, this swim is completely unsupported.   We start at the end of May with about 15 minutes of swimming (brrr)  , and swim longer each week, up to 60-90 minutes, or possibly more, depending on the group .  We aim to swim regularly  except during thunderstorms.   Option to cycle or run afterwards on a  quiet Meech Lake Road, on the north loop, or  on trails.  If you are training for triathlons, this is the perfect group for you.   Contact Jo-Ann or Pauline or Cary.\r\n\r\n<strong>Weekly Trail Running:</strong>   Starts after the snow is gone, short and easy, gradually building to an hour (or as long as you like) of hilly running.  Possibly Saturday or Sunday mornings, early, before the bugs come out.   May not be every week.   Volunteers?\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Occasional Mountain Biking:</strong>  in the park, especially in the fall.    Volunteer?\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.\r\n\r\n<strong>Occasional Canoe Trips</strong>: day trips or longer.   Propose away!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-03-30 07:54:38','2014-03-30 11:54:38','',1259,'http://sofits.ca/2014/03/30/1259-revision-v1/',0,'revision','',0),(1277,7,'2014-08-01 15:54:04','2014-08-01 19:54:04','<strong>Yvonne\'s  and Anne\'s Friday Cycling</strong><strong> </strong>   Contact Anne, Penny, Yvonne or Mary Lou and ask to join the Cycling Sofits facebook group.\n\n<strong>Hikes -Yikes</strong>:  Over for now, although they may resume in the fall.\n\n<strong>Twice Weekly Meech Lake Swims</strong>:  Winding down.  Contact Penny, Jo-Ann, Mary Lou, Pat or Rosy and ask to join the Swimming Sofits facebook group.\n\n*******************************************************************************************\n\n<strong>Weekly Trail Running:</strong>   Will start up in the fall. Contact Jo-Ann if interested.\n\n<strong>Occasional Mountain Biking:</strong>  In the park, especially in the fall.  Contact Jo-Ann or Susan R.\n\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.  Usually on a Sunday morning.\n\n<strong> </strong>\n\n&nbsp;\n\n&nbsp;\n\n&nbsp;','Summer/Fall Activities','','inherit','open','closed','','1259-autosave-v1','','','2014-08-01 15:54:04','2014-08-01 19:54:04','',1259,'http://sofits.ca/2014/04/04/1259-autosave-v1/',0,'revision','',0),(1278,7,'2014-04-04 23:00:44','2014-04-05 03:00:44','Dryland Training resumes in mid September.   In the meantime there are many possibilities to keep  in shape.  If you have more ideas, let Jo-Ann or Penny know and we will post them here.  Weekly events will have their own private facebook page, to protect other Sofits from a steady bombardment of messages. Simply let the contact person know that you are interested and she will add your name to the group. (please ask to join only if you are intending to participate)  Note that these activities are <strong>NOT COACHED.</strong>\r\n\r\n<strong> Yvonne and Anne\'s Friday Cycling</strong> and <strong>Sharon\'s specific Sunday Cycle-Strength </strong> This year they are ramping it up to train for Cape Breton.  All are welcome.   Stay tuned for more details.   Those interested, please leave a comment here or on the Facebook announcement.\r\n\r\n<strong>Wednesday Morning Runs:</strong> Blair Road and Aviation Museum area (on the river path).  Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you.  We gradually build to a max of 5 K.  Very friendly group.    Contact:  Marg, Rosy or Jo-Ann.\r\n\r\n<strong>Hikes -Yikes</strong>:  Contact Rosy, Jo-Ann, Ila or Susan.  These hikes will be serious training and not just a \"walk in the park\".\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Early morning (well, how early depends on what the group decides).  For this one you need a wetsuit and need to be comfortable swimming in open water.  If we start on the later side of morning, you may also need a summer park pass.  Although several of us use rescue cans, this swim is completely unsupported.   We start at the end of May with about 15 minutes of swimming (brrr)  , and swim longer each week, up to 60-90 minutes, or possibly more, depending on the group .  We aim to swim regularly  except during thunderstorms.   Option to cycle or run afterwards on a  quiet Meech Lake Road, on the north loop, or  on trails.  If you are training for triathlons, this is the perfect group for you.   Contact Jo-Ann or Pauline or Cary.\r\n\r\n<strong>Weekly Trail Running:</strong>   Starts after the snow is gone, short and easy, gradually building to an hour (or as long as you like) of hilly running.  Possibly Saturday or Sunday mornings, early, before the bugs come out.   May not be every week.   Volunteers?\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Occasional Mountain Biking:</strong>  in the park, especially in the fall.    Volunteer?\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.\r\n\r\n<strong>Occasional Canoe Trips</strong>: day trips or longer.   Propose away!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-04-04 23:00:44','2014-04-05 03:00:44','',1259,'http://sofits.ca/2014/04/04/1259-revision-v1/',0,'revision','',0),(1279,7,'2014-04-04 23:03:53','2014-04-05 03:03:53','Dryland Training resumes in mid September.   In the meantime there are many possibilities to keep  in shape.  If you have more ideas, let Jo-Ann or Penny know and we will post them here.  Weekly events will have their own private facebook page, to protect other Sofits from a steady bombardment of messages. Simply let the contact person know that you are interested and she will add your name to the group. (please ask to join only if you are intending to participate). <strong></strong>\r\n\r\n<strong> Yvonne and Anne\'s Friday Cycling</strong> and <strong>Sharon\'s specific Sunday Cycle-Strength </strong> This year they are ramping it up to train for Cape Breton.  All are welcome.   Stay tuned for more details.   Those interested, please leave a comment here or on the Facebook announcement.\r\n\r\n<strong>Wednesday Morning Runs:</strong> Blair Road and Aviation Museum area (on the river path).  Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you.  We gradually build to a max of 5 K.  Very friendly group.    Contact:  Marg, Rosy or Jo-Ann.\r\n\r\n<strong>Hikes -Yikes</strong>:  Contact Rosy, Jo-Ann, Ila or Susan.  These hikes will be serious training and not just a \"walk in the park\".\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Early morning (well, how early depends on what the group decides).  For this one you need a wetsuit and need to be comfortable swimming in open water.  If we start on the later side of morning, you may also need a summer park pass.  Although several of us use rescue cans, this swim is completely unsupported.   We start at the end of May with about 15 minutes of swimming (brrr)  , and swim longer each week, up to 60-90 minutes, or possibly more, depending on the group .  We aim to swim regularly  except during thunderstorms.   Option to cycle or run afterwards on a  quiet Meech Lake Road, on the north loop, or  on trails.  If you are training for triathlons, this is the perfect group for you.   Contact Jo-Ann or Pauline or Cary.\r\n\r\n<strong>Weekly Trail Running:</strong>   Starts after the snow is gone, short and easy, gradually building to an hour (or as long as you like) of hilly running.  Occasional Saturday mornings, early, before the bugs come out.\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Occasional Mountain Biking:</strong>  in the park, especially in the fall.    Volunteer?\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.\r\n\r\n<strong>Occasional Canoe Trips</strong>: day trips or longer.   Propose away!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-04-04 23:03:53','2014-04-05 03:03:53','',1259,'http://sofits.ca/2014/04/04/1259-revision-v1/',0,'revision','',0),(1280,7,'2014-04-05 22:04:20','2014-04-06 02:04:20','','140404_Sofits-Skate','','inherit','open','closed','','140404_sofits-skate','','','2014-04-05 22:04:20','2014-04-06 02:04:20','',1229,'http://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg',0,'attachment','image/jpeg',0),(1281,7,'2014-04-05 22:04:24','2014-04-06 02:04:24','','Sofits','','inherit','open','closed','','sofits','','','2014-04-05 22:04:24','2014-04-06 02:04:24','',1229,'http://sofits.ca/wp-content/uploads/Sofits.jpg',0,'attachment','image/jpeg',0),(1282,7,'2014-04-05 22:04:48','2014-04-06 02:04:48','<a href=\"http://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\"><a href=\"http://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\"><img class=\"alignnone size-full wp-image-1280\" alt=\"140404_Sofits-Skate\" src=\"http://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\" width=\"800\" height=\"483\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/Sofits.jpg\"><img class=\"alignnone size-medium wp-image-1281\" alt=\"Sofits\" src=\"http://sofits.ca/wp-content/uploads/Sofits.jpg\" width=\"640\" height=\"359\" /></a><img class=\"alignnone size-full wp-image-1230\" alt=\"140311_Yvonne-and-Susan\" src=\"http://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\" width=\"640\" height=\"480\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\"><img class=\"alignnone size-medium wp-image-1231\" alt=\"140314_Sofits-at-Huron\" src=\"http://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\"><img class=\"alignnone size-medium wp-image-1232\" alt=\"140316_Crust-Cruising\" src=\"http://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\"><img class=\"alignnone size-medium wp-image-1233\" alt=\"140316_Ila-and-Susan\" src=\"http://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\" width=\"800\" height=\"600\" /></a>','Recent Sofit Photos','','inherit','open','closed','','1229-revision-v1','','','2014-04-05 22:04:48','2014-04-06 02:04:48','',1229,'http://sofits.ca/2014/04/05/1229-revision-v1/',0,'revision','',0),(1283,7,'2014-04-05 22:15:53','2014-04-06 02:15:53','Dryland Training resumes in mid September.   In the meantime there are many possibilities to keep  in shape.  If you have more ideas, let Jo-Ann or Penny know and we will post them here.  Weekly events will have their own private facebook page, to protect other Sofits from a steady bombardment of messages. Simply let the contact person know that you are interested and she will add your name to the group. (please ask to join only if you are intending to participate). <strong></strong>\r\n\r\n<strong> Yvonne\'s  Friday Cycling</strong> and <strong>Sharon\'s specific Sunday Cycle-Strength </strong> This year they are ramping it up to be in shape for their Cape Breton trip at the end of June.  All are welcome to train with the group.   Stay tuned for more details.   Those interested, please leave a comment here or on the Facebook announcement.\r\n\r\n<strong>Wednesday Morning Runs:</strong> Beacon hill North, Blair Road or the  Aviation Museum area (usually on the river path).  Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you.  We gradually build to a max of 5 K.  Very relaxed, friendly group.    Contact:  Marg, Rosy or Jo-Ann.\r\n\r\n<strong>Hikes -Yikes</strong>:  Contact Rosy, Jo-Ann, Ila or Susan.  These hikes will be serious training, culminating in early August and not just a \"walk in the park\".  (Picture climbing and descending the Luskville-to- Firetower trail multiple times in a row. )\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Early morning (well, how early depends on what the group decides).  For this one you need a wetsuit and need to be comfortable swimming in open water.  If we start on the later side of morning, you may also need a summer park pass.  Although several of us use rescue cans, this swim is completely unsupported.   We start at the end of May with about 15 minutes of swimming (brrr)  , and swim longer each week, up to about 3 or 4 K,  depending on the group .  We aim to swim regularly  except during thunderstorms.   Option to cycle or run afterwards on a  quiet Meech Lake Road, on the north loop, or  on trails.  If you are thinking of training for triathlons, this is the perfect group for you.   Contact Jo-Ann or Pauline or Cary.\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Weekly Trail Running:</strong>   Most likely to start mid summer or fall, short and easy, gradually building to an hour (or as long as you like) of hilly running.  Weekend mornings.\r\n\r\n<strong>Occasional Mountain Biking:</strong>  In the park, especially in the fall.\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.\r\n\r\n<strong>Occasional Canoe Trips</strong>: Day trips or longer.   Propose away!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-04-05 22:15:53','2014-04-06 02:15:53','',1259,'http://sofits.ca/2014/04/05/1259-revision-v1/',0,'revision','',0),(1284,7,'2014-04-05 22:16:16','2014-04-06 02:16:16','Dryland Training resumes in mid September.   In the meantime there are many possibilities to keep  in shape.  If you have more ideas, let Jo-Ann or Penny know and we will post them here.  Weekly events will have their own private facebook page, to protect other Sofits from a steady bombardment of messages. Simply let the contact person know that you are interested and she will add your name to the group. (please ask to join only if you are intending to participate). <strong></strong>\r\n\r\n<strong> Yvonne\'s  Friday Cycling</strong> and <strong>Sharon\'s Specific Sunday Cycle-Strength </strong> This year they are ramping it up to be in shape for their Cape Breton trip at the end of June.  All are welcome to train with the group.   Stay tuned for more details.   Those interested, please leave a comment here or on the Facebook announcement.\r\n\r\n<strong>Wednesday Morning Runs:</strong> Beacon hill North, Blair Road or the  Aviation Museum area (usually on the river path).  Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you.  We gradually build to a max of 5 K.  Very relaxed, friendly group.    Contact:  Marg, Rosy or Jo-Ann.\r\n\r\n<strong>Hikes -Yikes</strong>:  Contact Rosy, Jo-Ann, Ila or Susan.  These hikes will be serious training, culminating in early August and not just a \"walk in the park\".  (Picture climbing and descending the Luskville-to- Firetower trail multiple times in a row. )\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Early morning (well, how early depends on what the group decides).  For this one you need a wetsuit and need to be comfortable swimming in open water.  If we start on the later side of morning, you may also need a summer park pass.  Although several of us use rescue cans, this swim is completely unsupported.   We start at the end of May with about 15 minutes of swimming (brrr)  , and swim longer each week, up to about 3 or 4 K,  depending on the group .  We aim to swim regularly  except during thunderstorms.   Option to cycle or run afterwards on a  quiet Meech Lake Road, on the north loop, or  on trails.  If you are thinking of training for triathlons, this is the perfect group for you.   Contact Jo-Ann or Pauline or Cary.\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Weekly Trail Running:</strong>   Most likely to start mid summer or fall, short and easy, gradually building to an hour (or as long as you like) of hilly running.  Weekend mornings.\r\n\r\n<strong>Occasional Mountain Biking:</strong>  In the park, especially in the fall.\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.\r\n\r\n<strong>Occasional Canoe Trips</strong>: Day trips or longer.   Propose away!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-04-05 22:16:16','2014-04-06 02:16:16','',1259,'http://sofits.ca/2014/04/05/1259-revision-v1/',0,'revision','',0),(1285,7,'2014-04-05 22:17:35','2014-04-06 02:17:35','<a href=\"http://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\"><img class=\"alignnone size-full wp-image-1280\" alt=\"140404_Sofits-Skate\" src=\"http://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\" width=\"800\" height=\"483\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/Sofits.jpg\"><img class=\"alignnone size-medium wp-image-1281\" alt=\"Sofits\" src=\"http://sofits.ca/wp-content/uploads/Sofits.jpg\" width=\"640\" height=\"359\" /></a><img class=\"alignnone size-full wp-image-1230\" alt=\"140311_Yvonne-and-Susan\" src=\"http://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\" width=\"640\" height=\"480\" /> <a href=\"http://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\"><img class=\"alignnone size-medium wp-image-1231\" alt=\"140314_Sofits-at-Huron\" src=\"http://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\"><img class=\"alignnone size-medium wp-image-1232\" alt=\"140316_Crust-Cruising\" src=\"http://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\" width=\"800\" height=\"600\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\"><img class=\"alignnone size-medium wp-image-1233\" alt=\"140316_Ila-and-Susan\" src=\"http://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\" width=\"800\" height=\"600\" /></a>','Recent Sofit Photos','','inherit','open','closed','','1229-revision-v1','','','2014-04-05 22:17:35','2014-04-06 02:17:35','',1229,'http://sofits.ca/2014/04/05/1229-revision-v1/',0,'revision','',0),(1292,7,'2014-04-05 22:31:50','2014-04-06 02:31:50','<h2>Please comment if you know of other links of general interest.</h2>\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\n<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\n\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\n\n<a title=\"ski conditions\" href=\"http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30 and wildly inaccurate.\n\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\n\nXCOttawa Ski Trail Reports\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\n\n<a href=\"http://weatherspark.com/#!graphs;a=Canada/QC/Chelsea\">Weather Spark</a>\n\n<a href=\"http://www.theweathernetwork.com/weather/canada/quebec/chelsea\">The Weather Network - Chelsea</a>\n\n<a href=\"http://weather.gc.ca/radar/index_e.html?id=XFT\">Franktown Radar </a>\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\n</span></span></h2>\n<h3><span style=\"text-decoration: underline; color: #ff0000;\">Some links about the importance of recovery:</span></h3>\n<ul>\n	<li>Joe Friel\'s article \"<a href=\"http://thesportfactory.com/site/trainingnews/Fitness_Depends_on_Recovery_257.shtml\" target=\"_blank\">Fitness depends on Recovery</a>\"</li>\n	<li>a cycling article \"<a href=\"http://www.climbbybike.com/cycling-training-and-supercompensation.asp\" target=\"_blank\">Training, resting and supercompensation</a>\"</li>\n</ul>\n<a href=\"http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\">Train Slow, Run (and Ski) Fast</a>\n\n<a href=\"http://www.iawr-connect.com/training/what-age-too-old-running-racing/\">What Age is Too Old for Running and Racing?</a>\n\n<a title=\"binder\" href=\"http://running.competitor.com/2013/12/training/understanding-your-natural-running-pace_68271\">understanding-your-natural-running-pace</a>\n\n<a href=\"http://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\n\n<a href=\"http://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\n\n<a href=\" http://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\n\n<a href=\"http://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\n\n<a href=\" http://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\n\n<a href=\"http://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\n\n<a href=\" http://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>\n\n<a href=\"http://run-fit.com/busting-through-plateaus\" target=\"_blank\">A nice, short article for those creating their own training plans</a>\n\n<a href=\"http://well.blogs.nytimes.com/2013/12/16/ask-well-benefits-of-swimming/?_r=1\" target=\"_blank\">Swimming compared to other aerobic activities</a>\n\n<a href=\"http://www.iawr-connect.com/training/mental-training-run-race-your-best/\" target=\"_blank\">Combat Negative Self-Talk</a>\n\n<a href=\"http://runnow.eu/2013/12/training/learn-from-common-training-mistakes_2241\" target=\"_blank\">Common Training Mistakes - for all of us!</a>\n\n<a title=\"HIT?\" href=\"http://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime\" target=\"_blank\">Concerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) </a>\n\n<a href=\"http://www.iawr-connect.com/training/ripping-up-roads-over-40/\">Older women are getting faster!</a>\n\n<a href=\"http://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/\">10 Things I want my daughter to know about working out.</a>\n\n<a href=\"http://www.crosscountryskier.com/magazine/09_jan/cxc.htm\">Good article on how to use your training time</a>\n\n<a href=\"http://triathlete-europe.competitor.com/2013/10/22/how-long-and-far-should-you-run\">How long and far should you run?</a>\n\n<a href=\"http://www.runnersworld.com/race-training/how-to-build-mental-muscle?page=1\">Very interesting article on mental fatigue</a>\n\n<a href=\"http://www.youtube.com/watch?feature=player_embedded&amp;v=_-rRldLHKNc\">Video of Bad Ski Striding</a> (aka just running with poles).\n\n<a href=\"http://www.google.ca/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;ved=0CC4QtwIwAA&amp;url=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DLzlGkpAL5ec&amp;ei=C4VpUo6nGaPo2AWS5YDoDg&amp;usg=AFQjCNHBfgbIAU2WCWUcCysDR0CH0Pxcrg&amp;bvm=bv.55123115,d.b2I&amp;cad=rja\">Beautiful Video of  Ski Walking and Ski Striding  </a>- with slow motion - watch this over and over!\n\n<a href=\"http://well.blogs.nytimes.com/2013/10/02/how-intense-study-may-harm-our-workouts/?ref=nutrition&amp;_r=1\">How Intense Study may affect your Energy Levels   (</a>train to   limit mental fatigue and  improve physical performance?)\n\n<a href=\"http://www.sciencedaily.com/releases/2013/09/130927092350.htm\">Benefits of Strength Training for 90 year olds (!)</a>\n\n<a href=\"http://triathlete-europe.competitor.com/2013/09/30/the-essentials-of-building-your-run-base\">Essentials of building your running base</a>\n\n<a href=\"http://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=0\">Why Runners Don\'t Get Knee Arthritis</a>\n\n<a href=\"http://www.outsideonline.com/fitness/outside-fitness-center/Is-Too-Much-Exercise-Deadly.html\">Can you get too much exercise? </a>\n\n<a href=\"http://runnow.eu/2013/09/training/do-you-need-the-marathon-long-run_1389\">Do you need the marathon long run</a>   (or a long run over 90 minutes?)\n\n<a href=\"http://www.xcottawa.ca/articles.php?id=2618\">Ski Striding:  A Lost Art?</a>\n\n<a href=\"http://triathlon.competitor.com/2013/07/training/top-myths-about-recovery_57395/5\">Myths: The Older you are the longer it takes to recover?</a>\n\n&nbsp;','LINKS','','inherit','open','closed','','1054-autosave-v1','','','2014-04-05 22:31:50','2014-04-06 02:31:50','',1054,'http://sofits.ca/2014/04/05/1054-autosave-v1/',0,'revision','',0),(1293,7,'2014-04-05 22:32:30','2014-04-06 02:32:30','<h2>Please comment if you know of other links of general interest.</h2>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30 and wildly inaccurate.\r\n\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n\r\n<a href=\"http://skitrails.xcottawa.ca/skitrails_gatineau_park.php\">XCOttawa Gatineau Park Ski Trail Reports </a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n\r\n<a href=\"http://weatherspark.com/#!graphs;a=Canada/QC/Chelsea\">Weather Spark</a>\r\n\r\n<a href=\"http://www.theweathernetwork.com/weather/canada/quebec/chelsea\">The Weather Network - Chelsea</a>\r\n\r\n<a href=\"http://weather.gc.ca/radar/index_e.html?id=XFT\">Franktown Radar </a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<h3><span style=\"text-decoration: underline; color: #ff0000;\">Some links about the importance of recovery:</span></h3>\r\n<ul>\r\n	<li>Joe Friel\'s article \"<a href=\"http://thesportfactory.com/site/trainingnews/Fitness_Depends_on_Recovery_257.shtml\" target=\"_blank\">Fitness depends on Recovery</a>\"</li>\r\n	<li>a cycling article \"<a href=\"http://www.climbbybike.com/cycling-training-and-supercompensation.asp\" target=\"_blank\">Training, resting and supercompensation</a>\"</li>\r\n</ul>\r\n<a href=\"http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\">Train Slow, Run (and Ski) Fast</a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/what-age-too-old-running-racing/\">What Age is Too Old for Running and Racing?</a>\r\n\r\n<a title=\"binder\" href=\"http://running.competitor.com/2013/12/training/understanding-your-natural-running-pace_68271\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" http://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"http://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" http://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"http://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" http://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>\r\n\r\n<a href=\"http://run-fit.com/busting-through-plateaus\" target=\"_blank\">A nice, short article for those creating their own training plans</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/12/16/ask-well-benefits-of-swimming/?_r=1\" target=\"_blank\">Swimming compared to other aerobic activities</a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/mental-training-run-race-your-best/\" target=\"_blank\">Combat Negative Self-Talk</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/learn-from-common-training-mistakes_2241\" target=\"_blank\">Common Training Mistakes - for all of us!</a>\r\n\r\n<a title=\"HIT?\" href=\"http://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime\" target=\"_blank\">Concerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) </a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/ripping-up-roads-over-40/\">Older women are getting faster!</a>\r\n\r\n<a href=\"http://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/\">10 Things I want my daughter to know about working out.</a>\r\n\r\n<a href=\"http://www.crosscountryskier.com/magazine/09_jan/cxc.htm\">Good article on how to use your training time</a>\r\n\r\n<a href=\"http://triathlete-europe.competitor.com/2013/10/22/how-long-and-far-should-you-run\">How long and far should you run?</a>\r\n\r\n<a href=\"http://www.runnersworld.com/race-training/how-to-build-mental-muscle?page=1\">Very interesting article on mental fatigue</a>\r\n\r\n<a href=\"http://www.youtube.com/watch?feature=player_embedded&amp;v=_-rRldLHKNc\">Video of Bad Ski Striding</a> (aka just running with poles).\r\n\r\n<a href=\"http://www.google.ca/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;ved=0CC4QtwIwAA&amp;url=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DLzlGkpAL5ec&amp;ei=C4VpUo6nGaPo2AWS5YDoDg&amp;usg=AFQjCNHBfgbIAU2WCWUcCysDR0CH0Pxcrg&amp;bvm=bv.55123115,d.b2I&amp;cad=rja\">Beautiful Video of  Ski Walking and Ski Striding  </a>- with slow motion - watch this over and over!\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/10/02/how-intense-study-may-harm-our-workouts/?ref=nutrition&amp;_r=1\">How Intense Study may affect your Energy Levels   (</a>train to   limit mental fatigue and  improve physical performance?)\r\n\r\n<a href=\"http://www.sciencedaily.com/releases/2013/09/130927092350.htm\">Benefits of Strength Training for 90 year olds (!)</a>\r\n\r\n<a href=\"http://triathlete-europe.competitor.com/2013/09/30/the-essentials-of-building-your-run-base\">Essentials of building your running base</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=0\">Why Runners Don\'t Get Knee Arthritis</a>\r\n\r\n<a href=\"http://www.outsideonline.com/fitness/outside-fitness-center/Is-Too-Much-Exercise-Deadly.html\">Can you get too much exercise? </a>\r\n\r\n<a href=\"http://runnow.eu/2013/09/training/do-you-need-the-marathon-long-run_1389\">Do you need the marathon long run</a>   (or a long run over 90 minutes?)\r\n\r\n<a href=\"http://www.xcottawa.ca/articles.php?id=2618\">Ski Striding:  A Lost Art?</a>\r\n\r\n<a href=\"http://triathlon.competitor.com/2013/07/training/top-myths-about-recovery_57395/5\">Myths: The Older you are the longer it takes to recover?</a>\r\n\r\n&nbsp;','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-04-05 22:32:30','2014-04-06 02:32:30','',1054,'http://sofits.ca/2014/04/05/1054-revision-v1/',0,'revision','',0),(1296,7,'2014-04-10 15:53:09','2014-04-10 19:53:09','<span style=\"color: #ff0000;\"><strong>12:45 at P10.</strong> </span>  Ready to ski by 1:00.    This will be the final Friday ski session   It should  be a fun ski, slow and sunny, no instruction, no tuques, no long johns, and no bugs.  If you feel like stopping to chat, you will not get frost bite! We will almost certainly go for coffee afterwards.\r\n\r\n&nbsp;','Friday, April 11','','publish','open','closed','','april-11','','','2014-04-10 22:11:50','2014-04-11 02:11:50','',0,'http://sofits.ca/?p=1296',0,'post','',1),(1297,7,'2014-04-10 15:53:09','2014-04-10 19:53:09','WE GOT SNOW!    We meet for the final Friday ski session tomorrow, although there will still be lots of skiing available after this date.   Arrive at 12:45 and be ready to ski by 1:00.   This will be a fun ski, slow and sunny, no instruction, no tuques, no long johns, and no bugs.  If you feel like stopping to chat, you will not get frost bite! We will almost certainly go for coffee afterwards.\r\n\r\nI\'m torn between P10 and P6.     The destinations are a bit more interesting at P10, and the parking lot seems to be a lot emptier these days (there were lots of spots this afternoon at 1:00).  It is a bit more work but I think all of you could now skate it with frequent rest breaks.  Let me know if you have a preference and I will decide and post the final location before I go to bed this evening.','Friday, April 11','','inherit','open','closed','','1296-revision-v1','','','2014-04-10 15:53:09','2014-04-10 19:53:09','',1296,'http://sofits.ca/2014/04/10/1296-revision-v1/',0,'revision','',0),(1300,7,'2014-04-10 22:10:58','2014-04-11 02:10:58','<span style=\"color: #ff0000;\"><strong>12:45 at P10.</strong> </span>  Ready to ski by 1:00.    This will be the final Friday ski session., although there will still be lots of skiing available after this date.      This should  be a fun ski, slow and sunny, no instruction, no tuques, no long johns, and no bugs.  If you feel like stopping to chat, you will not get frost bite! We will almost certainly go for coffee afterwards.\n\n&nbsp;','Friday, April 11','','inherit','open','closed','','1296-autosave-v1','','','2014-04-10 22:10:58','2014-04-11 02:10:58','',1296,'http://sofits.ca/2014/04/10/1296-autosave-v1/',0,'revision','',0),(1301,7,'2014-04-10 22:11:50','2014-04-11 02:11:50','<span style=\"color: #ff0000;\"><strong>12:45 at P10.</strong> </span>  Ready to ski by 1:00.    This will be the final Friday ski session   It should  be a fun ski, slow and sunny, no instruction, no tuques, no long johns, and no bugs.  If you feel like stopping to chat, you will not get frost bite! We will almost certainly go for coffee afterwards.\r\n\r\n&nbsp;','Friday, April 11','','inherit','open','closed','','1296-revision-v1','','','2014-04-10 22:11:50','2014-04-11 02:11:50','',1296,'http://sofits.ca/2014/04/10/1296-revision-v1/',0,'revision','',0),(1309,7,'2014-11-05 07:30:51','2014-11-05 12:30:51','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"http://ottawamission.com/mission-possible/\" target=\"_blank\">Mission Possible</a>: half marathon, 5K and 2-person half marathon relay - Nov. 8 at Marshes Golf Course on Terry Fox Drive\r\n\r\n<a href=\"http://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=8dd74c811f-ottawa_run_update_november_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-8dd74c811f-82161981\" target=\"_blank\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"http://www.wqwheelers.com/\" target=\"_blank\">Canadian Ski Marathon</a>:  Feb. 7-8, 2015\r\n\r\n<a href=\"http://www.gatineauloppet.com/?lang=en\" target=\"_blank\">Gatineau Loppet</a>: Feb. 13, 14, 15, 2015\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"http://www.wqwheelers.com/\" target=\"_blank\">Tour du Ponts</a>: 100/145 km bike ride - October 4, 2014:  Quyon to Portage du Fort / beyond\r\n\r\n<a title=\"cycling\" href=\"http://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n\r\n100km relay - teams of up to 20 runners\r\n\r\n<a title=\"cycling\" href=\"http://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">MEC Century Ride:</a> September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\n<a href=\"http://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"http://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"http://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"http://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"http://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"http://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-autosave-v1','','','2014-11-05 07:30:51','2014-11-05 12:30:51','',93,'http://sofits.ca/2014/04/12/93-autosave-v1/',0,'revision','',0),(1310,7,'2014-04-12 21:07:53','2014-04-13 01:07:53','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"><a href=\"http://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n</span>\r\n\r\n<a href=\"http://www.bringonthebay.com/\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n[yop_poll id=\"13\"]','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-04-12 21:07:53','2014-04-13 01:07:53','',93,'http://sofits.ca/2014/04/12/93-revision-v1/',0,'revision','',0),(1311,7,'2014-04-12 21:12:31','2014-04-13 01:12:31','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"><a href=\"http://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"http://www.bringonthebay.com/\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n&nbsp;','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-04-12 21:12:31','2014-04-13 01:12:31','',93,'http://sofits.ca/2014/04/12/93-revision-v1/',0,'revision','',0),(1314,7,'2014-04-14 19:34:28','2014-04-14 23:34:28','Dryland Training resumes in mid September.   In the meantime there are many possibilities to keep  in shape.  If you have more ideas, let Jo-Ann or Penny know and we will post them here.  Weekly events will have their own private facebook page, to protect other Sofits from a steady bombardment of messages. Simply let the contact person know that you are interested and she will add your name to the group. (please ask to join only if you are intending to participate). <strong></strong>\r\n\r\n<strong> Yvonne\'s  Friday Cycling</strong> and <strong>Sharon\'s Specific Sunday Cycle-Strength </strong> This year they are ramping it up to be in shape for their Cape Breton trip at the end of June.  All are welcome to train with the group.   First cycle is April 18.  For more details, contact Penny.\r\n\r\n<strong>Wednesday Morning Runs:</strong> Beacon hill North, Blair Road or the  Aviation Museum area (usually on the river path).  Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you.  We gradually build to a max of 5 K.  Very relaxed, friendly group.    Contact:  Marg, Rosy or Jo-Ann.\r\n\r\n<strong>Hikes -Yikes</strong>:  Contact Rosy, Jo-Ann, Ila or Susan.  These hikes will be serious training, culminating in early August and not just a \"walk in the park\".  (Picture climbing and descending the Luskville-to- Firetower trail multiple times in a row. )\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Early morning (well, how early depends on what the group decides).  For this one you need a wetsuit and need to be comfortable swimming in open water.  If we start on the later side of morning, you may also need a summer park pass.  Although several of us use rescue cans, this swim is completely unsupported.   We start at the end of May with about 15 minutes of swimming (brrr)  , and swim longer each week, up to about 3 or 4 K,  depending on the group .  We aim to swim regularly  except during thunderstorms.   Option to cycle or run afterwards on a  quiet Meech Lake Road, on the north loop, or  on trails.  If you are thinking of training for triathlons, this is the perfect group for you.   Contact Jo-Ann or Pauline or Cary.\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Weekly Trail Running:</strong>   Most likely to start mid summer or fall, short and easy, gradually building to an hour (or as long as you like) of hilly running.  Weekend mornings.\r\n\r\n<strong>Occasional Mountain Biking:</strong>  In the park, especially in the fall.\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.\r\n\r\n<strong>Occasional Canoe Trips</strong>: Day trips or longer.   Propose away!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-04-14 19:34:28','2014-04-14 23:34:28','',1259,'http://sofits.ca/2014/04/14/1259-revision-v1/',0,'revision','',0),(1322,7,'2014-04-26 17:43:01','2014-04-26 21:43:01','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n&nbsp;\r\n\r\n<span style=\"color: #000000;\"><a href=\"http://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>\r\n\r\n<a href=\"http://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"http://www.bringonthebay.com/\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n&nbsp;\r\n\r\n&nbsp;','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-04-26 17:43:01','2014-04-26 21:43:01','',93,'http://sofits.ca/2014/04/26/93-revision-v1/',0,'revision','',0),(1324,7,'2014-04-27 19:49:50','2014-04-27 23:49:50','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n&nbsp;\r\n\r\n<a href=\"http://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"http://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>\r\n\r\n<a href=\"http://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"http://www.bringonthebay.com/\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n&nbsp;\r\n\r\n&nbsp;','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-04-27 19:49:50','2014-04-27 23:49:50','',93,'http://sofits.ca/2014/04/27/93-revision-v1/',0,'revision','',0),(1326,7,'2014-04-28 12:41:25','2014-04-28 16:41:25','We start dryland training mid September.   Check back later and keep busy until then!','FRIDAY TRAINING','','inherit','open','closed','','29-revision-v1','','','2014-04-28 12:41:25','2014-04-28 16:41:25','',29,'http://sofits.ca/2014/04/28/29-revision-v1/',0,'revision','',0),(1327,7,'2014-04-28 12:47:10','2014-04-28 16:47:10','Dryland Training resumes in mid September.   In the meantime there is lots going on!   Here are a few of the things.   Feel free to generate your own activities as well!  All specific info is posted on Facebook.  <strong></strong>\r\n\r\n<strong> Yvonne\'s  Friday Cycling</strong> and <strong>Sharon\'s Specific Sunday Cycle-Strength </strong> This year they are ramping it up to be in shape for their Cape Breton trip at the end of June.  All are welcome to train with the group.   First cycle is April 18.  For more details, contact Penny.\r\n\r\n<strong>Wednesday Morning Runs:</strong> Beacon hill North, Blair Road or the  Aviation Museum area (usually on the river path).  Easy, recovery runs, suitable for beginning runners, we can supply a beginning training plan and will encourage you.  We gradually build to a max of 5 K.  Very relaxed, friendly group.    Contact:  Marg, Rosy or Jo-Ann.\r\n\r\n<strong>Hikes -Yikes</strong>:  Contact Rosy, Jo-Ann, Ila or Susan.  These hikes will be serious training, culminating in early August and not just a \"walk in the park\".  (Picture climbing and descending the Luskville-to- Firetower trail multiple times in a row. )\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Early morning (well, how early depends on what the group decides).  For this one you need a wetsuit and need to be comfortable swimming in open water.  If we start on the later side of morning, you may also need a summer park pass.  Although several of us use rescue cans, this swim is completely unsupported.   We start at the end of May with about 15 minutes of swimming (brrr)  , and swim longer each week, up to about 3 or 4 K,  depending on the group .  We aim to swim regularly  except during thunderstorms.   Option to cycle or run afterwards on a  quiet Meech Lake Road, on the north loop, or  on trails.  If you are thinking of training for triathlons, this is the perfect group for you.   Contact Jo-Ann or Pauline or Cary.\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Weekly Trail Running:</strong>   Most likely to start mid summer or fall, short and easy, gradually building to an hour (or as long as you like) of hilly running.  Weekend mornings.\r\n\r\n<strong>Occasional Mountain Biking:</strong>  In the park, especially in the fall.\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.\r\n\r\n<strong>Occasional Canoe Trips</strong>: Day trips or longer.   Propose away!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-04-28 12:47:10','2014-04-28 16:47:10','',1259,'http://sofits.ca/2014/04/28/1259-revision-v1/',0,'revision','',0),(1328,7,'2014-05-02 10:03:28','2014-05-02 14:03:28','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n&nbsp;\r\n\r\n<a href=\"http://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"http://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>\r\n\r\n<a href=\"http://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"http://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"http://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"http://www.bringonthebay.com/\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"http://thesearsgreatcanadianrun.ca/?id=3\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n&nbsp;\r\n\r\n&nbsp;','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-05-02 10:03:28','2014-05-02 14:03:28','',93,'http://sofits.ca/2014/05/02/93-revision-v1/',0,'revision','',0),(1329,7,'2014-05-02 10:04:17','2014-05-02 14:04:17','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n&nbsp;\r\n\r\n<a href=\"http://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"http://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>\r\n\r\n<a href=\"http://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"http://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"http://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"http://www.bringonthebay.com/\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"http://thesearsgreatcanadianrun.ca/?id=3\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-05-02 10:04:17','2014-05-02 14:04:17','',93,'http://sofits.ca/2014/05/02/93-revision-v1/',0,'revision','',0),(1331,7,'2014-06-20 08:10:23','2014-06-20 12:10:23','<h2>Please comment if you know of other links of general interest.</h2>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Skiing:</span></span></h2>\r\n<a title=\"Musician on Skis photoblog\" href=\"http://musicianonskis.ca/blog\">Jo-Ann\'s photoblog</a>\r\n\r\n<a title=\"XC Ottawa\" href=\"http://www.xcottawa.ca\">XC Ottawa website</a>\r\n\r\n<a title=\"ski conditions\" href=\"http://www.ncc-ccn.gc.ca/places-to-visit/gatineau-park/ski-conditions\">Gatineau Park Ski Conditions</a>, updated daily at 8:30 and 13:30 and wildly inaccurate.\r\n\r\n<a title=\"binder\" href=\"http://www.xcottawa.ca/articles.php?id=2697\"> XC Ottawa video on applying binder wax</a>\r\n\r\n<a href=\"http://skitrails.xcottawa.ca/skitrails_gatineau_park.php\">XCOttawa Gatineau Park Ski Trail Reports </a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">Weather:</span></span></h2>\r\n<a title=\"Chelsea weather\" href=\"http://www.weatheroffice.gc.ca/city/pages/qc-59_metric_e.html#detailsf\">Environment Canada Chelsea Weather</a>\r\n\r\n<a href=\"http://weatherspark.com/#!graphs;a=Canada/QC/Chelsea\">Weather Spark</a>\r\n\r\n<a href=\"http://www.theweathernetwork.com/weather/canada/quebec/chelsea\">The Weather Network - Chelsea</a>\r\n\r\n<a href=\"http://weather.gc.ca/radar/index_e.html?id=XFT\">Franktown Radar </a>\r\n<h2><span style=\"text-decoration: underline;\"><span style=\"color: #008000; text-decoration: underline;\">General Fitness: </span></span><span style=\"text-decoration: underline;\"><span style=\"color: #000000;\">\r\n</span></span></h2>\r\n<a href=\"http://www.sciencedaily.com/releases/2014/05/140530154109.htm\" target=\"_blank\">Quality, not quantity, counts most in exercise, diet</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2014/06/11/judging-badly-how-hard-we-exercise/?_php=true&amp;_type=blogs&amp;_php=true&amp;_type=blogs&amp;ref=health&amp;_r=2&amp;\" target=\"_blank\">Overestimating How Hard We Exercise</a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/older-does-not-mean-slower-2/\" target=\"_blank\">Research Shows – Older Does NOT Mean Slower</a>\r\n\r\n<a href=\"http://running.competitor.com/2014/06/training/study-run-faster-to-ride-better_43375\" target=\"_blank\">Run Faster To Ride Better </a>\r\n\r\n<a href=\"http://www.220triathlon.com/training/long-distance/can-heavy-lifting-increase-your-endurance-performance/8724.html\" target=\"_blank\">Can heavy lifting increase your endurance performance?</a>\r\n\r\n<a href=\"http://home.trainingpeaks.com/blog/article/the-1-rule-of-endurance-training?utm_source=tpr&amp;utm_medium=email&amp;utm_content=utb11&amp;utm_campaign=utb\" target=\"_blank\">The #1 Rule of Endurance Training</a>\r\n<a href=\"http://www.sciencedaily.com/releases/2014/06/140605113510.htm\" target=\"_blank\">Molecular secret of short, intense workouts clarified</a>\r\n<p id=\"page-title\"><a href=\"http://www.runnersworld.com/injury-prevention-recovery/hip-weakness-and-knee-pain\" target=\"_blank\">Hip Weakness and Knee Pain</a></p>\r\n\r\n<h3><span style=\"text-decoration: underline; color: #ff0000;\">Some links about the importance of recovery:</span></h3>\r\n<ul>\r\n	<li>Joe Friel\'s article \"<a href=\"http://thesportfactory.com/site/trainingnews/Fitness_Depends_on_Recovery_257.shtml\" target=\"_blank\">Fitness depends on Recovery</a>\"</li>\r\n	<li>a cycling article \"<a href=\"http://www.climbbybike.com/cycling-training-and-supercompensation.asp\" target=\"_blank\">Training, resting and supercompensation</a>\"</li>\r\n</ul>\r\n<a href=\"http://triathlete-europe.competitor.com/2012/05/17/train-slow-run-fast\">Train Slow, Run (and Ski) Fast</a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/what-age-too-old-running-racing/\">What Age is Too Old for Running and Racing?</a>\r\n\r\n<a title=\"binder\" href=\"http://running.competitor.com/2013/12/training/understanding-your-natural-running-pace_68271\">understanding-your-natural-running-pace</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/the-3-best-core-exercises-for-runners_2310\">3 best core exercises for runners</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/speed-development-for-distance-runners_2314 \">speedwork for distance runners - especially aging ones</a>\r\n\r\n<a href=\" http://www.iawr-connect.com/training/great-news-runners-over-40/\">Great news for athletes over age 40!</a>\r\n\r\n<a href=\"http://www.drmirkin.com/fitness/interval-training-for-sports.html\">intervals - going slowly will not increase your speed</a>\r\n\r\n<a href=\" http://thesportfactory.com/site/trainingnews/But_I_m_Not_Running_Marathons.shtml\">extra distance for non-marathoners</a>\r\n\r\n<a href=\"http://run-fit.com/chin-ups-push-ups-and-hills/\">increase strength without doing weights</a>\r\n\r\n<a href=\" http://www.running4women.com/ive-got-a-cold-should-i-run-today?utm_source=Sign-Up.to&amp;utm_medium=email&amp;utm_campaign=19663-204083-Newsletter+December+23rd+2013\">I\'ve got a cold should I run today?</a>\r\n\r\n<a href=\"http://run-fit.com/busting-through-plateaus\" target=\"_blank\">A nice, short article for those creating their own training plans</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/12/16/ask-well-benefits-of-swimming/?_r=1\" target=\"_blank\">Swimming compared to other aerobic activities</a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/mental-training-run-race-your-best/\" target=\"_blank\">Combat Negative Self-Talk</a>\r\n\r\n<a href=\"http://runnow.eu/2013/12/training/learn-from-common-training-mistakes_2241\" target=\"_blank\">Common Training Mistakes - for all of us!</a>\r\n\r\n<a title=\"HIT?\" href=\"http://www.theguardian.com/lifeandstyle/2013/dec/15/fitness-tabata-high-intensity-regime\" target=\"_blank\">Concerns about Tabata Training (for those who don\'t know, it\'s 20 s all out-10 easy for a total of 4 minutes) </a>\r\n\r\n<a href=\"http://www.iawr-connect.com/training/ripping-up-roads-over-40/\">Older women are getting faster!</a>\r\n\r\n<a href=\"http://wellfesto.com/2013/11/19/10-things-i-want-my-daughter-to-know-about-working-out/\">10 Things I want my daughter to know about working out.</a>\r\n\r\n<a href=\"http://www.crosscountryskier.com/magazine/09_jan/cxc.htm\">Good article on how to use your training time</a>\r\n\r\n<a href=\"http://triathlete-europe.competitor.com/2013/10/22/how-long-and-far-should-you-run\">How long and far should you run?</a>\r\n\r\n<a href=\"http://www.runnersworld.com/race-training/how-to-build-mental-muscle?page=1\">Very interesting article on mental fatigue</a>\r\n\r\n<a href=\"http://www.youtube.com/watch?feature=player_embedded&amp;v=_-rRldLHKNc\">Video of Bad Ski Striding</a> (aka just running with poles).\r\n\r\n<a href=\"http://www.google.ca/url?sa=t&amp;rct=j&amp;q=&amp;esrc=s&amp;source=web&amp;cd=1&amp;ved=0CC4QtwIwAA&amp;url=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DLzlGkpAL5ec&amp;ei=C4VpUo6nGaPo2AWS5YDoDg&amp;usg=AFQjCNHBfgbIAU2WCWUcCysDR0CH0Pxcrg&amp;bvm=bv.55123115,d.b2I&amp;cad=rja\">Beautiful Video of  Ski Walking and Ski Striding  </a>- with slow motion - watch this over and over!\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/10/02/how-intense-study-may-harm-our-workouts/?ref=nutrition&amp;_r=1\">How Intense Study may affect your Energy Levels   (</a>train to   limit mental fatigue and  improve physical performance?)\r\n\r\n<a href=\"http://www.sciencedaily.com/releases/2013/09/130927092350.htm\">Benefits of Strength Training for 90 year olds (!)</a>\r\n\r\n<a href=\"http://triathlete-europe.competitor.com/2013/09/30/the-essentials-of-building-your-run-base\">Essentials of building your running base</a>\r\n\r\n<a href=\"http://well.blogs.nytimes.com/2013/09/25/why-runners-dont-get-knee-arthritis/?_r=0\">Why Runners Don\'t Get Knee Arthritis</a>\r\n\r\n<a href=\"http://www.outsideonline.com/fitness/outside-fitness-center/Is-Too-Much-Exercise-Deadly.html\">Can you get too much exercise? </a>\r\n\r\n<a href=\"http://runnow.eu/2013/09/training/do-you-need-the-marathon-long-run_1389\">Do you need the marathon long run</a>   (or a long run over 90 minutes?)\r\n\r\n<a href=\"http://www.xcottawa.ca/articles.php?id=2618\">Ski Striding:  A Lost Art?</a>\r\n\r\n<a href=\"http://triathlon.competitor.com/2013/07/training/top-myths-about-recovery_57395/5\">Myths: The Older you are the longer it takes to recover?</a>\r\n\r\n&nbsp;','LINKS','','inherit','open','closed','','1054-revision-v1','','','2014-06-20 08:10:23','2014-06-20 12:10:23','',1054,'http://sofits.ca/2014/06/20/1054-revision-v1/',0,'revision','',0),(1332,7,'2014-06-20 08:16:41','2014-06-20 12:16:41','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"http://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\" target=\"_blank\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"http://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"http://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"http://thesearsgreatcanadianrun.ca/?id=3\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"http://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"http://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"http://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"http://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-06-20 08:16:41','2014-06-20 12:16:41','',93,'http://sofits.ca/2014/06/20/93-revision-v1/',0,'revision','',0),(1333,7,'2014-06-20 08:18:07','2014-06-20 12:18:07','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<strong><span style=\"color: #008000;\"><a href=\"http://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\" target=\"_blank\"><span style=\"color: #008000;\">Ottawa Run Guide:</span></a></span></strong> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"http://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"http://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"http://thesearsgreatcanadianrun.ca/?id=3\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"http://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"http://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"http://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"http://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-06-20 08:18:07','2014-06-20 12:18:07','',93,'http://sofits.ca/2014/06/20/93-revision-v1/',0,'revision','',0),(1334,7,'2014-06-20 08:20:52','2014-06-20 12:20:52','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"http://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\" target=\"_blank\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"http://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"http://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"http://thesearsgreatcanadianrun.ca/?id=3\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"http://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"http://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"http://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"http://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-06-20 08:20:52','2014-06-20 12:20:52','',93,'http://sofits.ca/2014/06/20/93-revision-v1/',0,'revision','',0),(1339,7,'2014-08-01 15:38:03','2014-08-01 19:38:03','<ul>\r\n	<li>Mid September is coming fast!</li>\r\n	<li>Do regular weight bearing aerobic training now: running, fast hiking, hill walking, etc.</li>\r\n	<li>Get those connections strengthened: do a small amount of skipping and jumping each week.</li>\r\n	<li>Do  core strengthening  2 to 3 times a week - planks, bridges, squats and lunges etc.</li>\r\n	<li>Lift weights.  Hire a trainer for instruction if you are unsure how to lift safely.</li>\r\n	<li>Stretch after you work out, whatever obstinate body parts you know you have.</li>\r\n</ul>\r\nIt\'s no fun to be side-lined by injuries and our age group is more susceptible than 30 year-olds.  Start easy, work consistently and gradually to increase what you can do.  If you hope to run and jump at our practices,  it\'s too late to start it in September.','FALL TRAINING!      ARE YOU READY?','','publish','open','closed','','fall-training-begins-be-ready','','','2014-10-08 11:44:32','2014-10-08 15:44:32','',0,'http://sofits.ca/?p=1339',0,'post','',0),(1340,7,'2014-08-01 15:38:03','2014-08-01 19:38:03','<ul>\r\n	<li>Mid September - it\'s coming fast!</li>\r\n	<li>Do regular weight bearing aerobic training now: running, fast hiking, hill walking, etc.</li>\r\n	<li>Get those connections strengthened by doing a small amount of skipping and jumping each week.</li>\r\n	<li>Do some core strengthening  2 to 3 times a week - planks, bridges, squats and lunges etc.</li>\r\n	<li>Lift weights.  Hire a trainer for instruction if you are unsure how to lift safely.</li>\r\n	<li>Stretch after you work out, whatever obstinate body parts you know you have.</li>\r\n</ul>\r\nIt\'s no fun to be side-lined by injuries and our age group is more susceptible than 30 year olds.  Start easy and work consistently and gradually to increase what you can do.  If you want to be able to run and jump at our practices,  it\'s too late to start it all in the fall.','FALL TRAINING BEGINS!      BE READY!','','inherit','open','closed','','1339-revision-v1','','','2014-08-01 15:38:03','2014-08-01 19:38:03','',1339,'http://sofits.ca/2014/08/01/1339-revision-v1/',0,'revision','',0),(1341,7,'2014-08-01 15:40:23','2014-08-01 19:40:23','<ul>\n	<li>Mid September is coming fast!</li>\n	<li>Do regular weight bearing aerobic training now: running, fast hiking, hill walking, etc.</li>\n	<li>Get those connections strengthened: do a small amount of skipping and jumping each week.</li>\n	<li>Do  core strengthening  2 to 3 times a week - planks, bridges, squats and lunges etc.</li>\n	<li>Lift weights.  Hire a trainer for instruction if you are unsure how to lift safely.</li>\n	<li>Stretch after you work out, whatever obstinate body parts you know you have.</li>\n</ul>\nIt\'s no fun to be side-lined by injuries and our age group is more susceptible than 30 year-olds.  Start easy, work consistently and gradually to increase what you can do.  If you plan to run and jump at our practices,  it\'s too late to start it all in the fall.','FALL TRAINING BEGINS!      BE READY!','','inherit','open','closed','','1339-autosave-v1','','','2014-08-01 15:40:23','2014-08-01 19:40:23','',1339,'http://sofits.ca/2014/08/01/1339-autosave-v1/',0,'revision','',0),(1342,7,'2014-08-01 15:40:48','2014-08-01 19:40:48','<ul>\r\n	<li>Mid September is coming fast!</li>\r\n	<li>Do regular weight bearing aerobic training now: running, fast hiking, hill walking, etc.</li>\r\n	<li>Get those connections strengthened: do a small amount of skipping and jumping each week.</li>\r\n	<li>Do  core strengthening  2 to 3 times a week - planks, bridges, squats and lunges etc.</li>\r\n	<li>Lift weights.  Hire a trainer for instruction if you are unsure how to lift safely.</li>\r\n	<li>Stretch after you work out, whatever obstinate body parts you know you have.</li>\r\n</ul>\r\nIt\'s no fun to be side-lined by injuries and our age group is more susceptible than 30 year-olds.  Start easy, work consistently and gradually to increase what you can do.  If you hope to run and jump at our practices,  it\'s too late to start it in September.','FALL TRAINING!      BE READY!','','inherit','open','closed','','1339-revision-v1','','','2014-08-01 15:40:48','2014-08-01 19:40:48','',1339,'http://sofits.ca/2014/08/01/1339-revision-v1/',0,'revision','',0),(1343,7,'2014-08-01 15:41:23','2014-08-01 19:41:23','<ul>\r\n	<li>Mid September is coming fast!</li>\r\n	<li>Do regular weight bearing aerobic training now: running, fast hiking, hill walking, etc.</li>\r\n	<li>Get those connections strengthened: do a small amount of skipping and jumping each week.</li>\r\n	<li>Do  core strengthening  2 to 3 times a week - planks, bridges, squats and lunges etc.</li>\r\n	<li>Lift weights.  Hire a trainer for instruction if you are unsure how to lift safely.</li>\r\n	<li>Stretch after you work out, whatever obstinate body parts you know you have.</li>\r\n</ul>\r\nIt\'s no fun to be side-lined by injuries and our age group is more susceptible than 30 year-olds.  Start easy, work consistently and gradually to increase what you can do.  If you hope to run and jump at our practices,  it\'s too late to start it in September.','FALL TRAINING!      ARE YOU READY?','','inherit','open','closed','','1339-revision-v1','','','2014-08-01 15:41:23','2014-08-01 19:41:23','',1339,'http://sofits.ca/2014/08/01/1339-revision-v1/',0,'revision','',0),(1344,7,'2014-08-01 15:46:30','2014-08-01 19:46:30','&nbsp;\r\n\r\n<strong> Yvonne\'s  and Anne\'s Friday Cycling</strong><strong> </strong>   Contact Anne, Penny, Yvonne or Mary Lou and ask to join the Sofits Cycling facebook group.\r\n\r\n<strong>Hikes -Yikes</strong>:  Over for now, although they may resume in the fall.\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Ongoing.  Contact Penny or Jo-Ann and ask to join the swimming Sofits facebook group.\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Weekly Trail Running:</strong>   Will start up in the fall. Contact Jo-Ann if interested.\r\n\r\n<strong>Occasional Mountain Biking:</strong>  In the park, especially in the fall.  Contact Jo-Ann or Susan R.\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.\r\n\r\n<strong>Occasional Canoe Trips</strong>: Day trips or longer.   Propose away!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Summer Activities','','inherit','open','closed','','1259-revision-v1','','','2014-08-01 15:46:30','2014-08-01 19:46:30','',1259,'http://sofits.ca/2014/08/01/1259-revision-v1/',0,'revision','',0),(1345,7,'2014-08-01 15:46:41','2014-08-01 19:46:41','&nbsp;\r\n\r\n<strong> Yvonne\'s  and Anne\'s Friday Cycling</strong><strong> </strong>   Contact Anne, Penny, Yvonne or Mary Lou and ask to join the Sofits Cycling facebook group.\r\n\r\n<strong>Hikes -Yikes</strong>:  Over for now, although they may resume in the fall.\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Ongoing.  Contact Penny or Jo-Ann and ask to join the swimming Sofits facebook group.\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Weekly Trail Running:</strong>   Will start up in the fall. Contact Jo-Ann if interested.\r\n\r\n<strong>Occasional Mountain Biking:</strong>  In the park, especially in the fall.  Contact Jo-Ann or Susan R.\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.\r\n\r\n<strong>Occasional Canoe Trips</strong>: Day trips or longer.   Propose away!\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Summer/Fall Activities','','inherit','open','closed','','1259-revision-v1','','','2014-08-01 15:46:41','2014-08-01 19:46:41','',1259,'http://sofits.ca/2014/08/01/1259-revision-v1/',0,'revision','',0),(1346,7,'2014-08-01 15:47:48','2014-08-01 19:47:48','<a href=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\"><img class=\"alignnone size-full wp-image-1250\" src=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\" alt=\"120712_Tea-Party2\" width=\"750\" height=\"485\" /></a><a href=\"http://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\"><img class=\"alignnone size-full wp-image-1255\" src=\"http://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\" alt=\"121109_Sofits-Skipping2\" width=\"750\" height=\"515\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120907_Sofits.jpg\"><img class=\"alignnone size-full wp-image-1254\" src=\"http://sofits.ca/wp-content/uploads/120907_Sofits.jpg\" alt=\"120907_Sofits\" width=\"750\" height=\"477\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\"><img class=\"alignnone size-full wp-image-1252\" src=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\" alt=\"120712_Tea-Party\" width=\"750\" height=\"413\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\"><img class=\"alignnone size-full wp-image-1251\" src=\"http://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\" alt=\"120505_Sofits-Wakefield\" width=\"700\" height=\"562\" /></a>','Snowless Sofits','','inherit','open','closed','','1248-revision-v1','','','2014-08-01 15:47:48','2014-08-01 19:47:48','',1248,'http://sofits.ca/2014/08/01/1248-revision-v1/',0,'revision','',0),(1347,7,'2014-08-01 15:50:00','2014-08-01 19:50:00','<strong>Yvonne\'s  and Anne\'s Friday Cycling</strong><strong> </strong>   Contact Anne, Penny, Yvonne or Mary Lou and ask to join the Sofits Cycling facebook group.\r\n\r\n<strong>Hikes -Yikes</strong>:  Over for now, although they may resume in the fall.\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Ongoing.  Contact Penny or Jo-Ann and ask to join the swimming Sofits facebook group.\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Weekly Trail Running:</strong>   Will start up in the fall. Contact Jo-Ann if interested.\r\n\r\n<strong>Occasional Mountain Biking:</strong>  In the park, especially in the fall.  Contact Jo-Ann or Susan R.\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.  Usually on a Sunday morning.\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Summer/Fall Activities','','inherit','open','closed','','1259-revision-v1','','','2014-08-01 15:50:00','2014-08-01 19:50:00','',1259,'http://sofits.ca/2014/08/01/1259-revision-v1/',0,'revision','',0),(1348,7,'2014-08-01 15:51:42','2014-08-01 19:51:42','<a href=\"http://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\"><img class=\"alignnone size-full wp-image-1280\" src=\"http://sofits.ca/wp-content/uploads/140404_Sofits-Skate.jpg\" alt=\"140404_Sofits-Skate\" width=\"800\" height=\"483\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/Sofits.jpg\"><img class=\"alignnone size-medium wp-image-1281\" src=\"http://sofits.ca/wp-content/uploads/Sofits.jpg\" alt=\"Sofits\" width=\"640\" height=\"359\" /></a><img class=\"alignnone size-full wp-image-1230\" src=\"http://sofits.ca/wp-content/uploads/140311_Yvonne-and-Susan.jpg\" alt=\"140311_Yvonne-and-Susan\" width=\"640\" height=\"480\" /> <a href=\"http://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\"><img class=\"alignnone size-medium wp-image-1231\" src=\"http://sofits.ca/wp-content/uploads/140314_Sofits-at-Huron.jpg\" alt=\"140314_Sofits-at-Huron\" width=\"800\" height=\"600\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\"><img class=\"alignnone size-medium wp-image-1232\" src=\"http://sofits.ca/wp-content/uploads/140316_Crust-Cruising.jpg\" alt=\"140316_Crust-Cruising\" width=\"800\" height=\"600\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\"><img class=\"alignnone size-medium wp-image-1233\" src=\"http://sofits.ca/wp-content/uploads/140316_Ila-and-Susan.jpg\" alt=\"140316_Ila-and-Susan\" width=\"800\" height=\"600\" /></a>','SNOWY SOFITS','','inherit','open','closed','','1229-revision-v1','','','2014-08-01 15:51:42','2014-08-01 19:51:42','',1229,'http://sofits.ca/2014/08/01/1229-revision-v1/',0,'revision','',0),(1349,7,'2014-08-01 15:52:30','2014-08-01 19:52:30','<a href=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\"><img class=\"alignnone size-full wp-image-1250\" src=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party2.jpg\" alt=\"120712_Tea-Party2\" width=\"750\" height=\"485\" /></a><a href=\"http://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\"><img class=\"alignnone size-full wp-image-1255\" src=\"http://sofits.ca/wp-content/uploads/121109_Sofits-Skipping2.jpg\" alt=\"121109_Sofits-Skipping2\" width=\"750\" height=\"515\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120907_Sofits.jpg\"><img class=\"alignnone size-full wp-image-1254\" src=\"http://sofits.ca/wp-content/uploads/120907_Sofits.jpg\" alt=\"120907_Sofits\" width=\"750\" height=\"477\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\"><img class=\"alignnone size-full wp-image-1252\" src=\"http://sofits.ca/wp-content/uploads/120712_Tea-Party.jpg\" alt=\"120712_Tea-Party\" width=\"750\" height=\"413\" /></a> <a href=\"http://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\"><img class=\"alignnone size-full wp-image-1251\" src=\"http://sofits.ca/wp-content/uploads/120505_Sofits-Wakefield.jpg\" alt=\"120505_Sofits-Wakefield\" width=\"700\" height=\"562\" /></a>','SNOWLESS SOFITS','','inherit','open','closed','','1248-revision-v1','','','2014-08-01 15:52:30','2014-08-01 19:52:30','',1248,'http://sofits.ca/2014/08/01/1248-revision-v1/',0,'revision','',0),(1350,7,'2014-08-01 15:54:16','2014-08-01 19:54:16','<strong>Yvonne\'s  and Anne\'s Friday Cycling</strong><strong> </strong>   Contact Anne, Penny, Yvonne or Mary Lou and ask to join the Cycling Sofits facebook group.\r\n\r\n<strong>Hikes -Yikes</strong>:  Over for now, although they may resume in the fall.\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Winding down.  Contact Penny, Jo-Ann, Mary Lou, Pat or Rosy and ask to join the Swimming Sofits facebook group.\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Weekly Trail Running:</strong>   Will start up in the fall. Contact Jo-Ann if interested.\r\n\r\n<strong>Occasional Mountain Biking:</strong>  In the park, especially in the fall.  Contact Jo-Ann or Susan R.\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.  Usually on a Sunday morning.\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Summer/Fall Activities','','inherit','open','closed','','1259-revision-v1','','','2014-08-01 15:54:16','2014-08-01 19:54:16','',1259,'http://sofits.ca/2014/08/01/1259-revision-v1/',0,'revision','',0),(1351,7,'2014-08-01 15:54:35','2014-08-01 19:54:35','<strong>Yvonne\'s  and Anne\'s Friday Cycling</strong><strong> </strong>   Contact Anne, Penny, Yvonne or Mary Lou and ask to join the Cycling Sofits facebook group.\r\n\r\n<strong>Hikes -Yikes</strong>:  Over for now, although they may resume in the fall.\r\n\r\n<strong>Twice Weekly Meech Lake Swims</strong>:  Winding down.  Contact Penny, Jo-Ann, Mary Lou, Pat or Rosy and ask to join the Swimming Sofits facebook group.\r\n\r\n*******************************************************************************************\r\n\r\n<strong>Weekly Trail Running:</strong>   Will start up in the fall. Contact Jo-Ann if interested.\r\n\r\n<strong>Occasional Mountain Biking:</strong>  In the park, especially in the fall.  Contact Jo-Ann or Susan R.\r\n\r\n<strong>Occasional Orienteering: </strong> This would be through the  Ottawa Orienteering Club, and is a very fun way to get in a run in a pleasant new spot,  while testing your map reading.  Usually on a Sunday morning.\r\n\r\n<strong> </strong>\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','SUMMER/FALL ACTIVITIES','','inherit','open','closed','','1259-revision-v1','','','2014-08-01 15:54:35','2014-08-01 19:54:35','',1259,'http://sofits.ca/2014/08/01/1259-revision-v1/',0,'revision','',0),(1353,7,'2014-08-12 10:27:57','2014-08-12 14:27:57','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"http://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=33306ec9c6-ottawa_run_update_august_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-33306ec9c6-82161981#\" target=\"_blank\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a href=\"http://thesearsgreatcanadianrun.ca/?id=3\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"http://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"http://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"http://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"http://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"http://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"http://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-08-12 10:27:57','2014-08-12 14:27:57','',93,'http://sofits.ca/2014/08/12/93-revision-v1/',0,'revision','',0),(1360,7,'2014-08-14 15:06:43','2014-08-14 19:06:43','(Anything here can be changed,   just a working list)\r\n\r\n<strong>Kathy:</strong>  Assistant Dryland Coach\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant coach for Dryland /Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Cycling coordinator\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>Attendance and end of year awards<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\nJennifer:  Events (give her the info, she will type it up and send it to Penny for posting)','CO-OP LIST 2014-2015','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:06:43','2014-08-14 19:06:43','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1361,7,'2014-08-14 15:29:37','2014-08-14 19:29:37','(Anything here can be changed,   just an in-progress  list)\r\n\r\n<strong>Kathy:</strong>  Assistant Dryland Coach\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant coach for Dryland /Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant Coach?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>Attendance and end of year awards<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type it up and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n\r\nSuggestions for Jobs:\r\n\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group.   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some  prefer company).\r\n\r\nVideographer, to regularly capture our ski technique, edit the videos and post them to a secret youtube URL.   This could also be a huge job and could involve several tech-savvy people.\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\nBarbara\r\n\r\n&nbsp;','CO-OP LIST 2014-2015','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:29:37','2014-08-14 19:29:37','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1362,7,'2014-08-14 15:32:53','2014-08-14 19:32:53','<h1>List of Co-Op Possibilities 2014</h1>\r\n<strong>Kathy:</strong>  Assistant Dryland Coach\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant coach for Dryland /Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant Coach?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>End of year awards, and go-to person for new members who have questions.<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type it up and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n<h1><strong>Suggestions for Jobs:</strong></h1>\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group.   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some  prefer company).\r\n\r\nVideographer, to regularly capture our ski technique, edit the videos and post them to a secret youtube URL.   This could also be a huge job and could involve several tech-savvy people.\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\nBarbara\r\n\r\n&nbsp;\r\n\r\nstrong','CO-OP LIST 2014-2015','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:32:53','2014-08-14 19:32:53','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1363,7,'2014-08-14 15:34:04','2014-08-14 19:34:04','<h1>List of Co-Op Possibilities 2014</h1>\r\n<strong>Kathy:</strong>  Assistant Dryland Coach\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant coach for Dryland /Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant Coach?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>End of year awards, and go-to person for new members who have questions.<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type it up and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n<h1><strong>Suggestions for Jobs:</strong></h1>\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group.   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some  prefer company).\r\n\r\nVideographer, to regularly capture our ski technique, edit the videos and post them to a secret youtube URL.   This could also be a huge job and could involve several tech-savvy people.\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','CO-OP LIST 2014-2015','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:34:04','2014-08-14 19:34:04','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1364,7,'2014-08-14 15:35:33','2014-08-14 19:35:33','<h1>List of Co-Op Possibilities 2014</h1>\r\n<strong>Kathy:</strong>  Assistant Dryland Coach\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant coach for Dryland /Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant Coach?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>End of year awards, and go-to person for new members who have questions.<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type it up and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n<h1><strong>Suggestions for Jobs:</strong></h1>\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group.   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some  prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL.   This is an important job and could involve several tech-savvy people.\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','CO-OP LIST 2014-2015','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:35:33','2014-08-14 19:35:33','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1365,7,'2014-08-14 15:37:02','2014-08-14 19:37:02','<h1>List of Co-Op Possibilities 2014</h1>\r\n&nbsp;\r\n\r\n<strong>Kathy:</strong>  Assistant Dryland Coach\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant coach for Dryland /Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant Coach?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>End of year awards, and go-to person for new members who have questions.<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type it up and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n<h1><strong>Suggestions for Jobs:</strong></h1>\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group.   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some  prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL.   This is an important job and could involve several tech-savvy people.\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','CO-OP LIST 2014-2015','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:37:02','2014-08-14 19:37:02','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1366,7,'2014-08-14 15:37:29','2014-08-14 19:37:29','<h1>List in-progress of co-op possibilities 2014</h1>\r\n&nbsp;\r\n\r\n<strong>Kathy:</strong>  Assistant Dryland Coach\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant coach for Dryland /Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant Coach?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>End of year awards, and go-to person for new members who have questions.<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type it up and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n<h1><strong>Suggestions for Jobs:</strong></h1>\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group.   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some  prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL.   This is an important job and could involve several tech-savvy people.\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','CO-OP LIST 2014-2015','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:37:29','2014-08-14 19:37:29','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1367,7,'2014-08-14 15:38:11','2014-08-14 19:38:11','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant Dryland Coach\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant coach for Dryland /Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant Coach?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>End of year awards, and go-to person for new members who have questions.<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type it up and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n<h1><strong>Suggestions for Jobs:</strong></h1>\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group.   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some  prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL.   This is an important job and could involve several tech-savvy people.\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','List in-progress of co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:38:11','2014-08-14 19:38:11','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1368,7,'2014-08-14 15:39:28','2014-08-14 19:39:28','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant Dryland Coach\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant coach for Dryland /Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant Coach?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>End of year awards, and go-to person for new members who have questions.<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay: Assistant Ski Coach for classic technique?\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n<h1><strong>Suggestions for Jobs:</strong></h1>\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the group on a first come first served basis (not a private group.   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implimented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some  prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL.   This is an important job and could involve several tech-savvy people.\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','List in-progress of co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:39:28','2014-08-14 19:39:28','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1369,7,'2014-08-14 15:41:37','2014-08-14 19:41:37','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant Dryland Coach\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant coach for Dryland /Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant Coach?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>End of year awards, and go-to person for new members who have questions.<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\nPauline\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay: Assistant Ski Coach for classic technique?\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n<h1><strong>Suggestions for Jobs:</strong></h1>\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some  prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL.   This is an important job and could involve several tech-savvy people.\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','List in-progress of co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:41:37','2014-08-14 19:41:37','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1370,7,'2014-08-14 15:45:12','2014-08-14 19:45:12','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant Dryland Coach\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant coach for Dryland /Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant Coach?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\nPauline:  Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay: Assistant Ski Coach for classic technique?\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n<h1><strong>Suggestions for Jobs:</strong></h1>\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some  prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL.   This is an important job and could involve several tech-savvy people.\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','List in-progress of co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:45:12','2014-08-14 19:45:12','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1371,7,'2014-08-14 15:58:41','2014-08-14 19:58:41','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant Dryland Coach\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant coach for Dryland /Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant Coach?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\nPauline:  Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay: Assistant Ski Coach for classic technique?\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n<h1><strong>Suggestions for Jobs:</strong></h1>\r\nResearch, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.\r\n\r\nOrganize extra ski practice sessions (as once a week is not enough, and some  prefer company).\r\n\r\nVideographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret you tube URL.   This is an important job and could involve several tech-savvy people.\r\n\r\nWeekly email dispatcher: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 15:58:41','2014-08-14 19:58:41','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1372,7,'2014-08-14 16:01:28','2014-08-14 20:01:28','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant Dryland Coach\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant coach for Dryland /Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant Coach?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\nPauline:  Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay: Assistant Ski Coach for classic technique?\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n<h1><strong>Suggestions for Jobs:</strong></h1>\r\n<ul>\r\n	<li>Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.</li>\r\n</ul>\r\n<ul>\r\n	<li>Organize extra regularly scheduled ski practice sessions (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or more than once a week, but open to the entire group, similar to summer activities.</li>\r\n</ul>\r\n<ul>\r\n	<li>Videographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n</ul>\r\n<ul>\r\n	<li>Weekly email dispatcher: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n</ul>\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 16:01:28','2014-08-14 20:01:28','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1379,7,'2014-08-14 16:26:22','2014-08-14 20:26:22','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant Dryland Coach\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant coach for Dryland /Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant Coach?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\nPauline:  Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nFay: Assistant Ski Coach for classic technique?\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n<h1><strong>Suggestions for Jobs:</strong></h1>\r\n<ul>\r\n	<li>Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.</li>\r\n</ul>\r\n<ul>\r\n	<li>Organize extra regularly scheduled ski practice sessions (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or more than once a week, but open to the entire group, similar to summer activities.</li>\r\n</ul>\r\n<ul>\r\n	<li>Videographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n</ul>\r\n<ul>\r\n	<li>Weekly email dispatcher: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n</ul>\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 16:26:22','2014-08-14 20:26:22','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1380,7,'2014-08-14 16:27:52','2014-08-14 20:27:52','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant Dryland Coach\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant coach for Dryland /Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant Coach?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\nPauline:  Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant Ski Coach for classic technique?\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n<h1><strong>Suggestions for Jobs:</strong></h1>\r\n<ul>\r\n	<li>Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.</li>\r\n</ul>\r\n<ul>\r\n	<li>Organize extra regularly scheduled ski practice sessions (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or more than once a week, but open to the entire group, similar to summer activities.</li>\r\n</ul>\r\n<ul>\r\n	<li>Videographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n</ul>\r\n<ul>\r\n	<li>Weekly email dispatcher: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n</ul>\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 16:27:52','2014-08-14 20:27:52','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1381,7,'2014-08-14 16:29:30','2014-08-14 20:29:30','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland  and Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant for skate technique?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\nPauline:  Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant  for classic technique?\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n<h1><strong>Suggestions for Jobs:</strong></h1>\r\n<ul>\r\n	<li>Research, plan and book yurts, cabins, or out of town ski trips for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.</li>\r\n</ul>\r\n<ul>\r\n	<li>Organize extra regularly scheduled ski practice sessions (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or more than once a week, but open to the entire group, similar to summer activities.</li>\r\n</ul>\r\n<ul>\r\n	<li>Videographer, to work with Jo-Ann in capturing and editing our ski-technique videos and posting them to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n</ul>\r\n<ul>\r\n	<li>Weekly email dispatcher: copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n</ul>\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 16:29:30','2014-08-14 20:29:30','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1382,7,'2014-08-14 16:41:50','2014-08-14 20:41:50','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland  and Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant for skate technique?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\nPauline:  Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant  for classic technique?\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n<h1><strong>Suggestions for Jobs:</strong></h1>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).</li>\r\n	<li><strong>Organize extra, regularly- scheduled ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a monthly Sofit newsletter.</strong></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 16:41:50','2014-08-14 20:41:50','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1383,7,'2014-08-14 16:43:02','2014-08-14 20:43:02','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea:</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland  and Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant for skate technique?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\nPauline:  Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant  for classic technique?\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).</li>\r\n	<li><strong>Organize extra, regularly- scheduled ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a monthly Sofit newsletter.</strong></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 16:43:02','2014-08-14 20:43:02','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1384,7,'2014-08-14 16:56:37','2014-08-14 20:56:37','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland  and Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant for skate technique?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\nPauline:  Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant  for classic technique?\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).</li>\r\n	<li><strong>Organize extra, regularly- scheduled ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a monthly Sofit newsletter.</strong></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 16:56:37','2014-08-14 20:56:37','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1385,7,'2014-08-14 17:03:28','2014-08-14 21:03:28','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland  and Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant for skate technique?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\nPauline:  Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant  for classic technique?\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).</li>\r\n	<li><strong>Organize extra, regularly- scheduled ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a monthly Sofit newsletter.</strong></li>\r\n	<li><strong>Oversee the volunteer jobs </strong>and help everyone to find one<strong>!</strong></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 17:03:28','2014-08-14 21:03:28','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1386,7,'2014-08-14 17:04:22','2014-08-14 21:04:22','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant for skate technique?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\nPauline:  Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant  for classic technique?\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).</li>\r\n	<li><strong>Organize extra, regularly- scheduled ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a monthly Sofit newsletter.</strong></li>\r\n	<li><strong>Oversee the volunteer jobs </strong>and help everyone to find one<strong>!</strong></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 17:04:22','2014-08-14 21:04:22','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1387,7,'2014-08-14 17:04:45','2014-08-14 21:04:45','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant for ski technique?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\nPauline:  Awards for end of year party?\r\n\r\nBarbara\r\n\r\nLinda\r\n\r\nMaria\r\n\r\nAnnemarieke: Assistant for ski technique?\r\n\r\nLiz\r\n\r\nElaine\r\n\r\nShelley\r\n\r\nFay: Assistant  for classic technique?\r\n\r\nBonnie\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).</li>\r\n	<li><strong>Organize extra, regularly- scheduled ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a monthly Sofit newsletter.</strong></li>\r\n	<li><strong>Oversee the volunteer jobs </strong>and help everyone to find one<strong>!</strong></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 17:04:45','2014-08-14 21:04:45','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1388,7,'2014-08-14 17:06:33','2014-08-14 21:06:33','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant for skate technique?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Annemarieke:</strong> Assistant for ski technique?\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Elaine</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Fay:</strong> Assistant  for classic technique?\r\n\r\n<strong>Bonnie</strong>\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).</li>\r\n	<li><strong>Organize extra, regularly- scheduled ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a monthly Sofit newsletter.</strong></li>\r\n	<li><strong>Oversee the volunteer jobs </strong>and help everyone to find one<strong>!</strong></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 17:06:33','2014-08-14 21:06:33','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1389,7,'2014-08-14 18:01:21','2014-08-14 22:01:21','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant for skate technique?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Annemarieke:</strong> Assistant for ski technique?\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Elaine</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Fay:</strong> Assistant  for classic technique?\r\n\r\n<strong>Bonnie</strong>\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).</li>\r\n	<li><strong>Organize extra, regularly- scheduled ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a monthly Sofit newsletter.</strong></li>\r\n	<li><strong>Oversee the volunteer jobs </strong>and help everyone to find one<strong>!</strong></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-14 18:01:21','2014-08-14 22:01:21','',273,'http://sofits.ca/2014/08/14/273-revision-v1/',0,'revision','',0),(1390,7,'2014-08-15 14:38:08','2014-08-15 18:38:08','Questionnaires and waivers will be here soon.  NOT SO, we used esurv.org for the questionnaire.','FORMS','','draft','open','closed','','forms','','','2014-10-02 16:25:47','2014-10-02 20:25:47','',0,'http://sofits.ca/?page_id=1390',9,'page','',3),(1391,7,'2014-08-15 14:37:42','2014-08-15 18:37:42','Questionnaires and waivers coming soon.','Forms','','inherit','open','closed','','1390-revision-v1','','','2014-08-15 14:37:42','2014-08-15 18:37:42','',1390,'http://sofits.ca/2014/08/15/1390-revision-v1/',0,'revision','',0),(1392,7,'2014-08-15 14:38:08','2014-08-15 18:38:08',' ','','','publish','open','closed','','1392','','','2014-08-15 14:38:08','2014-08-15 18:38:08','',0,'http://sofits.ca/2014/08/15/1392/',21,'nav_menu_item','',0),(1393,7,'2014-08-15 14:38:08','2014-08-15 18:38:08','Questionnaires and waivers will be here soon.','Forms','','inherit','open','closed','','1390-revision-v1','','','2014-08-15 14:38:08','2014-08-15 18:38:08','',1390,'http://sofits.ca/2014/08/15/1390-revision-v1/',0,'revision','',0),(1395,7,'2014-08-26 10:07:07','2014-08-26 14:07:07','<h1><span style=\"text-decoration: underline;\"><span style=\"color: #993300; text-decoration: underline;\">Upcoming events:</span></span></h1>\r\n<a href=\"http://www.runguides.com/ottawa/runs?utm_source=runguides+race+updates&amp;utm_campaign=33306ec9c6-ottawa_run_update_august_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-33306ec9c6-82161981#\" target=\"_blank\">Ottawa Run Guide:</a> a complete schedule of road and trail running races in and around Ottawa\r\n\r\n<a title=\"cycling\" href=\"http://events.mec.ca/event/22251/mec-ottawa-century-ride\" target=\"_blank\">MEC Century Ride:</a> September 14. Distances are 55km or 100 km on paved road - or 80km on gravel road. Meet up at Alice\'s in Carp at the end of the ride!\r\n\r\n<a href=\"http://thesearsgreatcanadianrun.ca/?id=3\" target=\"_blank\">Sears Great Canadian Run Ottawa</a> - October 4, 2014\r\n100km relay - teams of up to 20 runners\r\n\r\n&nbsp;\r\n<h1>Past events:</h1>\r\n<a href=\"http://www.wqwheelers.com/2014/04/mufferaw-joe-2014/\" target=\"_blank\">Bring on the Bay 3 km swim</a>- July 12, 2014\r\n\r\n<a href=\"http://runguides.com/ottawa/event/sports-4-emilies-run?utm_source=runguides+race+updates&amp;utm_campaign=cd64315b11-ottawa_run_update_june_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-cd64315b11-82161981\">Emilies Run</a> - June 21, 2014; 5km and Half-Marathon Distance\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\">Perth Triathalon and Duathalon</a> - June 2, 2014\r\n\r\n<a href=\"http://www.runottawa.ca/\" target=\"_blank\">Ottawa Race Weekend</a> - May 25-25:  2, 5, 10 km; marathon, half-marathon\r\n\r\n<a href=\"http://www.runguides.com/Ottawa/event/Colonel-By-Classic?utm_source=RunGuides+Race+Updates&amp;utm_campaign=328908b5fe-Ottawa_Run_Update_May_2014&amp;utm_medium=email&amp;utm_term=0_d288a27637-328908b5fe-82161981\" target=\"_blank\">Colonel By Classic</a> on May 17 - 1, 3 and 8km\r\n\r\n<a href=\"http://events.mec.ca/event/13665/mec-ottawa-race-3-trail-tester-camp-fortune\" target=\"_blank\">MEC Ottawa Race 3 - TRAIL TESTER - Camp Fortune </a>- Sunday, May 4, 2014\r\n\r\n<a href=\"http://www.zone3sports.com/Perth%20triathlon.htm\" target=\"_blank\">Mufferaw Joe 2014</a>, 80 or 130km bike ride from Quyon - May 3, 2014\r\n\r\n<span style=\"color: #000000;\"><a href=\"http://www.wakefieldrun.com\">Wakefield Covered Bridge Run and Duathalon</a> - May 3 and 4, 2014</span>','RACES and EVENTS','','inherit','open','closed','','93-revision-v1','','','2014-08-26 10:07:07','2014-08-26 14:07:07','',93,'http://sofits.ca/2014/08/26/93-revision-v1/',0,'revision','',0),(1397,7,'2014-08-28 09:53:17','2014-08-28 13:53:17','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant for skate technique?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer<strong>\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Annemarieke:</strong> Assistant for ski technique\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Elaine</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Fay:</strong> Assistant  for classic technique?\r\n\r\n<strong>Bonnie</strong>\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).</li>\r\n	<li><strong>Organize extra, regularly- scheduled ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a monthly Sofit newsletter.</strong></li>\r\n	<li><strong>Oversee the volunteer jobs </strong>and help everyone to find one<strong>!</strong></li>\r\n	<li>Time Trial Assistants:  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-08-28 09:53:17','2014-08-28 13:53:17','',273,'http://sofits.ca/2014/08/28/273-revision-v1/',0,'revision','',0),(1398,7,'2014-09-02 08:11:01','2014-09-02 12:11:01','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant for skate technique?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer<strong>\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Annemarieke:</strong> Assistant for ski technique\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Elaine</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Fay:</strong> Assistant  for classic technique?\r\n\r\n<strong>Bonnie</strong>\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).</li>\r\n	<li><strong>Organize extra, regularly- scheduled ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a monthly Sofit newsletter. </strong>Achievements, funny stories, news, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.   Important!!</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-02 08:11:01','2014-09-02 12:11:01','',273,'http://sofits.ca/2014/09/02/273-revision-v1/',0,'revision','',0),(1399,7,'2014-09-02 08:12:01','2014-09-02 12:12:01','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!\r\n\r\n<strong>Ann: </strong>Cycling coordinator\r\n\r\n<strong>Yvonne:</strong>  Assistant for skate technique?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Time trial assistant?\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer<strong>\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Annemarieke:</strong> Assistant for ski technique\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Elaine</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Fay:</strong> Assistant  for classic technique?\r\n\r\n<strong>Bonnie</strong>\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a monthly Sofit newsletter. </strong>Achievements, funny stories, news, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.   Important!!</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-02 08:12:01','2014-09-02 12:12:01','',273,'http://sofits.ca/2014/09/02/273-revision-v1/',0,'revision','',0),(1400,7,'2014-09-02 08:13:27','2014-09-02 12:13:27','<h1></h1>\r\n<strong>Kathy:</strong>  Assistant for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!  Jackets?  Racing suit?\r\n\r\n<strong>Ann: </strong>\r\n\r\n<strong>Yvonne:</strong>  Assistant for skate technique?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer<strong>\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Annemarieke:</strong> Assistant for ski technique\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Elaine</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Fay:</strong> Assistant  for classic technique?\r\n\r\n<strong>Bonnie</strong>\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a monthly Sofit newsletter. </strong>Achievements, funny stories, news, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.   Important!!</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-02 08:13:27','2014-09-02 12:13:27','',273,'http://sofits.ca/2014/09/02/273-revision-v1/',0,'revision','',0),(1401,7,'2014-09-02 08:14:25','2014-09-02 12:14:25','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!  Jackets?  Racing suit?\r\n\r\n<strong>Ann: </strong>\r\n\r\n<strong>Yvonne:</strong>  Assistant for skate technique?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne, Julie and Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer<strong>\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Annemarieke:</strong> Assistant for ski technique\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Elaine</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Fay:</strong> Assistant  for classic technique?\r\n\r\n<strong>Bonnie</strong>\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a monthly Sofit newsletter. </strong>Achievements, funny stories, news, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.   Important!!</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-02 08:14:25','2014-09-02 12:14:25','',273,'http://sofits.ca/2014/09/02/273-revision-v1/',0,'revision','',0),(1402,7,'2014-09-02 08:25:00','2014-09-02 12:25:00','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person, coaching assistant\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland /  Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!  Jackets?  Racing suit?\r\n\r\n<strong>Ann: </strong>\r\n\r\n<strong>Yvonne:</strong> Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n&nbsp;\r\n\r\n<strong>Julie:  </strong>Healthy post-workout snacks, assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Elaine</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Fay:</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people.</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a monthly Sofit newsletter. </strong>Achievements, funny stories, news, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.   Important!!</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-02 08:25:00','2014-09-02 12:25:00','',273,'http://sofits.ca/2014/09/02/273-revision-v1/',0,'revision','',0),(1406,7,'2014-09-11 17:20:36','2014-09-11 21:20:36','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person,\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!  Jackets?  Racing suit?\r\n\r\n<strong>Yvonne:</strong> Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Julie:  </strong>Healthy post-workout snacks, assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Penny:</strong>   Assistant Web Master, gung-ho helper for all things\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>set-up circuit before practices, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Anne</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Fay:</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.   (at least one more needed) Important!!</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-11 17:20:36','2014-09-11 21:20:36','',273,'http://sofits.ca/2014/09/11/273-revision-v1/',0,'revision','',0),(1407,7,'2014-09-11 18:29:22','2014-09-11 22:29:22','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)<strong>\r\n</strong>\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person,\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!  Jackets?  Racing suit?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>\r\n</strong>\r\n\r\n<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>set-up circuit before practices, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> </strong>\r\n\r\n<strong>Anne</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Fay:</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.   (at least one more needed) Important!!</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-11 18:29:22','2014-09-11 22:29:22','',273,'http://sofits.ca/2014/09/11/273-revision-v1/',0,'revision','',0),(1408,7,'2014-09-11 18:44:49','2014-09-11 22:44:49','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)<strong>\r\n</strong>\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech person,\r\n\r\n<strong>Meryl:</strong>  In charge of shirt orders - yes let\'s have more shirts!  Jackets?  Racing suit?\r\n\r\n<strong>Susan R:</strong> Archive-photographer\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>set-up circuit before practices, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Fay:</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.   (at least one more needed) Important!!</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-11 18:44:49','2014-09-11 22:44:49','',273,'http://sofits.ca/2014/09/11/273-revision-v1/',0,'revision','',0),(1409,7,'2014-09-11 20:40:25','2014-09-12 00:40:25','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)<strong>\r\n</strong>\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Fay:</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n&nbsp;\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><del><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.    Important!!</del></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-11 20:40:25','2014-09-12 00:40:25','',273,'http://sofits.ca/2014/09/11/273-revision-v1/',0,'revision','',0),(1410,7,'2014-09-12 09:34:13','2014-09-12 13:34:13','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)<strong>\r\n</strong>\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (give her the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Fay:</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><del><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.    Important!!</del></li>\r\n	<li> Someone to find inspirational quotes or articles and post them on this site each week.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 09:34:13','2014-09-12 13:34:13','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1411,7,'2014-09-12 09:35:08','2014-09-12 13:35:08','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)<strong>\r\n</strong>\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Fay:</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><del><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.    Important!!</del></li>\r\n	<li> Someone to find inspirational quotes or articles and post them on this site each week.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 09:35:08','2014-09-12 13:35:08','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1412,7,'2014-09-12 09:36:46','2014-09-12 13:36:46','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)<strong>\r\n</strong>\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!?<strong>\r\n</strong>\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne??<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Fay:</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><del><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.    Important!!</del></li>\r\n	<li> Someone to find inspirational quotes or articles and post them on this site each week.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 09:36:46','2014-09-12 13:36:46','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1413,7,'2014-09-12 10:13:45','2014-09-12 14:13:45','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)<strong>\r\n</strong>\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!?<strong>\r\n</strong>\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Fay:</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><del><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.    Important!!</del></li>\r\n	<li> Someone to find inspirational quotes or articles and post them on this site each week.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 10:13:45','2014-09-12 14:13:45','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1414,7,'2014-09-12 16:07:27','2014-09-12 20:07:27','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)<strong>\r\n</strong>\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group. <strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!?<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities.</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><del><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.    Important!!</del></li>\r\n	<li> Someone to find inspirational quotes or articles and post them on this site each week.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 16:07:27','2014-09-12 20:07:27','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1415,7,'2014-09-12 16:09:02','2014-09-12 20:09:02','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)<strong>\r\n</strong>\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!?<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><del><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.    Important!!</del></li>\r\n	<li> Someone to find inspirational quotes or articles and post them on this site each week.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 16:09:02','2014-09-12 20:09:02','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1416,7,'2014-09-12 16:09:26','2014-09-12 20:09:26','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)<strong>\r\n</strong>\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!?<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><del><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.    Important!!</del></li>\r\n	<li> Someone to find inspirational quotes or articles and post them on this site each week.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 16:09:26','2014-09-12 20:09:26','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1417,7,'2014-09-12 16:09:46','2014-09-12 20:09:46','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)<strong>\r\n</strong>\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><del><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.    Important!!</del></li>\r\n	<li> Someone to find inspirational quotes or articles and post them on this site each week.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 16:09:46','2014-09-12 20:09:46','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1418,7,'2014-09-12 16:10:49','2014-09-12 20:10:49','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)<strong>\r\n</strong>\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><del><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.    Important!!</del></li>\r\n	<li> Someone to find inspirational quotes or articles and post them on this site each week.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 16:10:49','2014-09-12 20:10:49','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1429,7,'2014-09-12 22:57:50','2014-09-13 02:57:50','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)<strong>\r\n</strong>\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong>Marie-France</strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><del><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.    Important!!</del></li>\r\n	<li> Someone to find inspirational quotes or articles and post them on this site each week.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-12 22:57:50','2014-09-13 02:57:50','',273,'http://sofits.ca/2014/09/12/273-revision-v1/',0,'revision','',0),(1430,7,'2014-09-13 08:36:40','2014-09-13 12:36:40','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)<strong>\r\n</strong>\r\n\r\n<strong>Bea: </strong>Time trial Assistant?<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><del><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.    Important!!</del></li>\r\n	<li> Someone to find inspirational quotes or articles and post them on this site each week.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-13 08:36:40','2014-09-13 12:36:40','',273,'http://sofits.ca/2014/09/13/273-revision-v1/',0,'revision','',0),(1431,7,'2014-09-13 09:29:01','2014-09-13 13:29:01','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)<strong>\r\n</strong>\r\n\r\n<strong>\r\n</strong>\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Carol: </strong><strong>\r\n</strong>\r\n\r\n<strong>Sandra:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Shelley</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong>Bea: </strong><strong>\r\n</strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><del><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.    Important!!</del></li>\r\n	<li> Someone to find inspirational quotes or articles and post them on this site each week.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-13 09:29:01','2014-09-13 13:29:01','',273,'http://sofits.ca/2014/09/13/273-revision-v1/',0,'revision','',0),(1432,7,'2014-09-14 09:39:52','2014-09-14 13:39:52','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April\r\n\r\n<strong>Carol:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong>Bea: </strong><strong>\r\n</strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among at least 3 people and discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!!</li>\r\n	<li><strong>Organize extra, regularly- scheduled, un-coached ski practice sessions</strong> (as once a week is not enough, and some  prefer company).  Could be  classic or skate, or even more than one a week, but open to the entire group, similar to summer activities. (possible for more than one person to do this)</li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. (one-more needed)</li>\r\n	<li><strong>Send out a weekly group email:</strong> copy and send out the weekly details by old-fashioned email to the entire group, the day after it is posted on the website.  Be the contact if anyone has a question or comment.   Best shared between 2 people in case one is away.</li>\r\n	<li><strong>Create  a short, monthly Sofit newsletter. </strong>Achievements, funny stories, news, great quotes, training tips, etc<strong>\r\n</strong></li>\r\n	<li><span style=\"color: #000000;\"><strong>Volunteer co-ordinator</strong></span><strong>!  Make sure everyone has a job.\r\n</strong></li>\r\n	<li><strong>Time Trial Assistants:</strong>  several would be good, so that everyone gets a chance to take part in the fun.</li>\r\n	<li><del><strong> <span style=\"color: #000000;\">2 or more people to help set up things before practice</span></strong> - need to arrive 15 minutes early every single week.    Important!!</del></li>\r\n	<li> Someone to find inspirational quotes or articles and post them on this site each week.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 09:39:52','2014-09-14 13:39:52','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1433,7,'2014-09-14 14:41:09','2014-09-14 18:41:09','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Michele:  </strong>Ski on NCC trails followed by Potluck<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April\r\n\r\n<strong>Carol:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong>Bea: </strong><strong>\r\n</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\n<strong>Liz R</strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among several  and must be discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!! <span style=\"color: #ff00ff;\"> 2-3 more needed</span></li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. <span style=\"color: #ff00ff;\">1 more needed.</span></li>\r\n	<li><span style=\"color: #000000;\">Person to collect and update all the emails</span>, reading for sending weekly workout info<strong>. </strong>(Jo-Ann will send them)</li>\r\n	<li><strong>Time Trial Assistants:</strong>  <span style=\"color: #ff00ff;\">2 more needed</span>, so that everyone gets a chance to take part in the fun.</li>\r\n	<li>End of year party organizers  <span style=\"color: #ff00ff;\">1 needed</span> to work with Sandra and Susan O and Pauline.</li>\r\n	<li>Snacks people - could use <span style=\"color: #ff00ff;\">2 more</span>.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 14:41:09','2014-09-14 18:41:09','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1434,7,'2014-09-14 18:52:43','2014-09-14 22:52:43','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April\r\n\r\n<strong>Liz R: </strong>Videographer and time trail assistant\r\n\r\n<strong>Carol:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong>Bea: </strong><strong>\r\n</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among several  and must be discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!! <span style=\"color: #ff00ff;\"> 2-3 more needed</span></li>\r\n	<li><strong>Capture Videos,</strong> working during practices with Jo-Ann and Barbara to capture, edit and post our ski-technique videos to a secret youtube URL.   This is an important job and could involve several tech-savvy people. <span style=\"color: #ff00ff;\">1 more needed.</span></li>\r\n	<li><span style=\"color: #000000;\">Person to collect and update all the emails</span>, reading for sending weekly workout info<strong>. </strong>(Jo-Ann will send them)</li>\r\n	<li><strong>Time Trial Assistants:</strong>  <span style=\"color: #ff00ff;\">2 more needed</span>, so that everyone gets a chance to take part in the fun.</li>\r\n	<li>End of year party organizers  <span style=\"color: #ff00ff;\">1 needed</span> to work with Sandra and Susan O and Pauline.</li>\r\n	<li>Snacks people - could use <span style=\"color: #ff00ff;\">2 more</span>.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 18:52:43','2014-09-14 22:52:43','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1435,7,'2014-09-14 18:55:27','2014-09-14 22:55:27','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April\r\n\r\n<strong>Liz R: </strong>Videographer and time trail assistant\r\n\r\n<strong>Carol:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\n<strong>Bea</strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among several  and must be discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!! <span style=\"color: #ff00ff;\"> 2-3 more needed</span></li>\r\n	<li><span style=\"color: #000000;\">Person to collect and update all the emails</span>, reading for sending weekly workout info<strong>. </strong>(Jo-Ann will send them)</li>\r\n	<li><strong>Time Trial Assistants:</strong>  <span style=\"color: #ff00ff;\">2 more needed</span>, so that everyone gets a chance to take part in the fun.</li>\r\n	<li>End of year party organizers  <span style=\"color: #ff00ff;\">1 needed</span> to work with Sandra and Susan O and Pauline.</li>\r\n	<li>Snacks people - could use <span style=\"color: #ff00ff;\">2 more</span>.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 18:55:27','2014-09-14 22:55:27','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1436,7,'2014-09-14 18:56:39','2014-09-14 22:56:39','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April\r\n\r\n<strong>Liz R: </strong>Videographer and time trail assistant\r\n\r\n<strong>Carol:\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Bea</strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among several  and must be discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!! <span style=\"color: #ff00ff;\"> 2-3 more needed</span></li>\r\n	<li><span style=\"color: #000000;\">Person to collect and update all the emails</span>, reading for sending weekly workout info<strong>. </strong>(Jo-Ann will send them)</li>\r\n	<li><strong>Time Trial Assistants:</strong>  <span style=\"color: #ff00ff;\">2 more needed</span>, so that everyone gets a chance to take part in the fun.</li>\r\n	<li>End of year party organizers  <span style=\"color: #ff00ff;\">1 needed</span> to work with Sandra and Susan O and Pauline.</li>\r\n	<li>Snacks people - could use <span style=\"color: #ff00ff;\">2 more</span>.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\np','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 18:56:39','2014-09-14 22:56:39','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1437,7,'2014-09-14 18:57:04','2014-09-14 22:57:04','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April\r\n\r\n<strong>Liz R: </strong>Videographer and time trail assistant\r\n\r\n<strong>Carol\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Bea</strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among several  and must be discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!! <span style=\"color: #ff00ff;\"> 2-3 more needed</span></li>\r\n	<li><span style=\"color: #000000;\">Person to collect and update all the emails</span>, reading for sending weekly workout info<strong>. </strong>(Jo-Ann will send them)</li>\r\n	<li><strong>Time Trial Assistants:</strong>  <span style=\"color: #ff00ff;\">2 more needed</span>, so that everyone gets a chance to take part in the fun.</li>\r\n	<li>End of year party organizers  <span style=\"color: #ff00ff;\">1 needed</span> to work with Sandra and Susan O and Pauline.</li>\r\n	<li>Snacks people - could use <span style=\"color: #ff00ff;\">2 more</span>.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 18:57:04','2014-09-14 22:57:04','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1438,7,'2014-09-14 18:57:28','2014-09-14 22:57:28','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April\r\n\r\n<strong>Liz R: </strong>Videographer and time trail assistant\r\n\r\n<strong>Carol\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Bea</strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> for the Sofits on a first come first served basis (i.e not a private group of friends. )   These could be training trips or just ski getaways.  This is a big job and should be shared among several  and must be discussed with the coach before they are implemented.  (We are a big enough group to rent a fairly large cabin so that not too many people are left out).  The deadline for Gatineau Park comes early!! <span style=\"color: #ff00ff;\"> 2-3 more needed</span></li>\r\n	<li><span style=\"color: #000000;\">Person to collect and update all the emails</span>, reading for sending weekly workout info<strong>. </strong>(Jo-Ann will send them)</li>\r\n	<li><strong>Time Trial Assistants:</strong>  <span style=\"color: #ff00ff;\">1 or more more needed</span>, so that everyone gets a chance to take part in the fun.</li>\r\n	<li>End of year party organizers  <span style=\"color: #ff00ff;\">1 needed</span> to work with Sandra and Susan O and Pauline.</li>\r\n	<li>Snacks people - could use <span style=\"color: #ff00ff;\">2 more</span>.</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 18:57:28','2014-09-14 22:57:28','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1439,7,'2014-09-14 19:00:15','2014-09-14 23:00:15','<h1>Anything here can be changed:</h1>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April\r\n\r\n<strong>Liz R: </strong>Videographer and time trail assistant\r\n\r\n<strong>Carol\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Bea</strong>\r\n\r\n<strong> </strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> <span style=\"color: #ff00ff;\">2-3 more needed</span>  These could be training trips or just ski getaways, on a first come, first server basis.  This is a big job and should be shared among several  and must be discussed with the coach before they are implemented.  We are a big enough group to rent a fairly large cabin so that not too many people are left out.  The deadline for Gatineau Park comes early!! <span style=\"color: #ff00ff;\"> </span></li>\r\n	<li><span style=\"color: #000000;\">Person to collect and update all the emails</span>, reading for sending weekly workout info<strong>. </strong>(Jo-Ann will send them)</li>\r\n	<li><strong>Time Trial Assistants:</strong>  <span style=\"color: #ff00ff;\">1 or more <span style=\"color: #000000;\"> needed</span></span><span style=\"color: #000000;\">,</span> so that everyone gets a chance to take part in the fun.</li>\r\n	<li>End of year party organizers  <span style=\"color: #ff00ff;\">1 or more <span style=\"color: #000000;\">needed</span></span> to work with Sandra and Susan O and Pauline.</li>\r\n	<li>Snacks people - could we  use <span style=\"color: #ff00ff;\">1</span> <span style=\"color: #ff00ff;\">more</span>?</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 19:00:15','2014-09-14 23:00:15','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1440,7,'2014-09-14 19:02:57','2014-09-14 23:02:57','<h2>So far, we have this.....</h2>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  or  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland / Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April\r\n\r\n<strong>Liz R: </strong>Videographer and time trial assistant\r\n\r\n<strong>Carol\r\n</strong>\r\n\r\n<strong>Linda</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\n<strong>Maria</strong>\r\n\r\n<strong>Bea</strong>\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> <span style=\"color: #ff00ff;\">2-3 more needed</span>  These could be training trips or just ski getaways, on a first come, first server basis.  This is a big job and should be shared among several  and must be discussed with the coach before they are implemented.  We are a big enough group to rent a fairly large cabin so that not too many people are left out.  The deadline for Gatineau Park comes early!! <span style=\"color: #ff00ff;\"> </span></li>\r\n	<li><span style=\"color: #000000;\">Person to collect and update all the emails</span>, reading for sending weekly workout info<strong>. </strong>(Jo-Ann will send them)</li>\r\n	<li><strong>Time Trial Assistants:</strong>  <span style=\"color: #ff00ff;\">1 or more <span style=\"color: #000000;\"> needed</span></span><span style=\"color: #000000;\">,</span> so that everyone gets a chance to take part in the fun.</li>\r\n	<li>End of year party organizers  <span style=\"color: #ff00ff;\">1 or more <span style=\"color: #000000;\">needed</span></span> to work with Sandra and Susan O and Pauline.</li>\r\n	<li>Snacks people - could we  use <span style=\"color: #ff00ff;\">1</span> <span style=\"color: #ff00ff;\">more</span>?</li>\r\n</ol>\r\nOther ideas?  List them as a comment at the bottom of this page.\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-14 19:02:57','2014-09-14 23:02:57','',273,'http://sofits.ca/2014/09/14/273-revision-v1/',0,'revision','',0),(1441,7,'2014-09-15 09:42:01','2014-09-15 13:42:01','<h2>So far, we have this.....</h2>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  and  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland and Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April\r\n\r\n<strong>Liz R: </strong>Videographer and time trial assistant\r\n\r\n<strong>Linda:  </strong>Inspirational quotes and articles, and time trial assistant<strong>\r\n</strong>\r\n\r\n<strong>Carol\r\n</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\nMaria\r\n\r\nBea\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> <span style=\"color: #ff00ff;\">2-3 more needed</span>  These could be training trips or just ski getaways, on a first come, first server basis.  This is a big job and should be shared among several  and must be discussed with the coach before they are implemented.  We are a big enough group to rent a fairly large cabin so that not too many people are left out.  The deadline for Gatineau Park comes early!! <span style=\"color: #ff00ff;\"> </span></li>\r\n	<li>Schedule an additional strength workout midweek.</li>\r\n	<li>More ideas needed!</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-15 09:42:01','2014-09-15 13:42:01','',273,'http://sofits.ca/2014/09/15/273-revision-v1/',0,'revision','',0),(1442,7,'2014-09-15 09:42:25','2014-09-15 13:42:25','<h2>Updated Monday Sept 15:</h2>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  and  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland and Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April\r\n\r\n<strong>Liz R: </strong>Videographer and time trial assistant\r\n\r\n<strong>Linda:  </strong>Inspirational quotes and articles, and time trial assistant<strong>\r\n</strong>\r\n\r\n<strong>Carol\r\n</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\nMaria\r\n\r\nBea\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> <span style=\"color: #ff00ff;\">2-3 more needed</span>  These could be training trips or just ski getaways, on a first come, first server basis.  This is a big job and should be shared among several  and must be discussed with the coach before they are implemented.  We are a big enough group to rent a fairly large cabin so that not too many people are left out.  The deadline for Gatineau Park comes early!! <span style=\"color: #ff00ff;\"> </span></li>\r\n	<li>Schedule an additional strength workout midweek.</li>\r\n	<li>More ideas needed!</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-15 09:42:25','2014-09-15 13:42:25','',273,'http://sofits.ca/2014/09/15/273-revision-v1/',0,'revision','',0),(1443,7,'2014-09-15 10:57:30','2014-09-15 14:57:30','<h2>Updated Monday Sept 15:</h2>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing, and Trip Planning\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  and  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland and Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Attendance keeper (for awards!) Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April\r\n\r\n<strong>Liz R: </strong>Videographer and time trial assistant\r\n\r\n<strong>Linda:  </strong>Inspirational quotes and articles, and time trial assistant<strong>\r\n</strong>\r\n\r\n<strong>Carol\r\n</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\nMaria\r\n\r\nBea\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> <span style=\"color: #ff00ff;\">2-3 more needed</span>  These could be training trips or just ski getaways, on a first come, first server basis.  This is a big job and should be shared among several  and must be discussed with the coach before they are implemented.  We are a big enough group to rent a fairly large cabin so that not too many people are left out.  The deadline for Gatineau Park comes early!! <span style=\"color: #ff00ff;\"> </span></li>\r\n	<li>Schedule an additional strength workout midweek.</li>\r\n	<li>More ideas needed!</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-15 10:57:30','2014-09-15 14:57:30','',273,'http://sofits.ca/2014/09/15/273-revision-v1/',0,'revision','',0),(1444,7,'2014-09-15 11:49:06','2014-09-15 15:49:06','<h2>Updated Monday Sept 15:</h2>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing, and Trip Planning\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  and  Skiing\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland and Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Attendance keeper (for awards!) Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator?!<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April\r\n\r\n<strong>Liz R: </strong>Videographer and time trial assistant\r\n\r\n<strong>Linda:  </strong>Inspirational quotes and articles, and time trial assistant<strong>\r\n</strong>\r\n\r\n<strong>Carol\r\n</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina\r\n</strong>\r\n\r\n<strong>Bonnie</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\nMaria\r\n\r\nBea\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> <span style=\"color: #ff00ff;\">1-2 more needed</span>  These could be training trips or just ski getaways, on a first come, first server basis.  This is a big job and should be shared among several  and must be discussed with the coach before they are implemented.  We are a big enough group to rent a fairly large cabin so that not too many people are left out.  The deadline for Gatineau Park comes early!! Pat and Marie-France are already on this planning team.</li>\r\n	<li><strong>Schedule an additional regularly scheduled session</strong> for  technique practice, strength,   distance  or   an interval workout. Fay has already offered to do one of these on Tuesdays.   ( If intervals or strength, it should not be Thursday or Saturday).  <span style=\"color: #ff00ff;\">1 needed</span></li>\r\n	<li><strong>More ideas needed!</strong></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-15 11:49:06','2014-09-15 15:49:06','',273,'http://sofits.ca/2014/09/15/273-revision-v1/',0,'revision','',0),(1452,7,'2014-09-20 20:38:06','2014-09-21 00:38:06','<h2>Updated Monday Sept 15:</h2>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing, and Trip Planning\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  and  Skiing, and Trip Planning\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland and Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Attendance keeper (for awards!) Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April, and time trial assistant\r\n\r\n<strong>Liz R: </strong>Videographer and time trial assistant\r\n\r\n<strong>Linda:  </strong>Inspirational quotes and articles, and time trial assistant<strong>\r\n</strong>\r\n\r\n<strong>Bonnie:  </strong>Healthy snacks<strong>\r\n</strong>\r\n\r\n<strong>Carol\r\n</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> <span style=\"color: #ff00ff;\">1-2 more needed</span>  These could be training trips or just ski getaways, on a first come, first server basis.  This is a big job and should be shared among several  and must be discussed with the coach before they are implemented.  We are a big enough group to rent a fairly large cabin so that not too many people are left out.  The deadline for Gatineau Park comes early!! Pat and Marie-France are already on this planning team.</li>\r\n	<li><strong>Schedule an additional regularly scheduled session</strong> for  technique practice, strength,   distance  or   an interval workout. Fay has already offered to do one of these on Tuesdays.   ( If intervals or strength, it should not be Thursday or Saturday).  <span style=\"color: #ff00ff;\">1 needed</span></li>\r\n	<li><strong>More ideas needed!</strong></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-20 20:38:06','2014-09-21 00:38:06','',273,'http://sofits.ca/2014/09/20/273-revision-v1/',0,'revision','',0),(1453,7,'2014-09-20 20:39:07','2014-09-21 00:39:07','<h2>Updated Monday Sept 15:</h2>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing, and Trip Planning\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  and  Skiing, and Trip Planning\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland and Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland /  Skiing, (snacks??)\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Attendance keeper (for awards!) Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April, and time trial assistant\r\n\r\n<strong>Liz R: </strong>Videographer and time trial assistant\r\n\r\n<strong>Linda:  </strong>Inspirational quotes and articles, and time trial assistant<strong>\r\n</strong>\r\n\r\n<strong>Bonnie:  </strong>Healthy snacks<strong>\r\n</strong>\r\n\r\n<strong>Carol\r\n</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> <span style=\"color: #ff00ff;\">1</span>  These could be training trips or just ski getaways, on a first come, first server basis.  This is a big job and should be shared among several  and must be discussed with the coach before they are implemented.  We are a big enough group to rent a fairly large cabin so that not too many people are left out.  The deadline for Gatineau Park comes early!! Pat and Marie-France are already on this planning team.</li>\r\n	<li><strong>More ideas needed!</strong></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-20 20:39:07','2014-09-21 00:39:07','',273,'http://sofits.ca/2014/09/20/273-revision-v1/',0,'revision','',0),(1454,7,'2014-09-20 20:39:49','2014-09-21 00:39:49','<h2>Updated Monday Sept 15:</h2>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing, and Trip Planning\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  and  Skiing, and Trip Planning\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland and Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland and  Skiing, and Healthy Snacks\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Attendance keeper (for awards!) Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April, and time trial assistant\r\n\r\n<strong>Liz R: </strong>Videographer and time trial assistant\r\n\r\n<strong>Linda:  </strong>Inspirational quotes and articles, and time trial assistant<strong>\r\n</strong>\r\n\r\n<strong>Bonnie:  </strong>Healthy snacks<strong>\r\n</strong>\r\n\r\n<strong>Carol\r\n</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n<ol>\r\n	<li><strong>Research, plan and book yurts, cabins, or out of town ski trips</strong> <span style=\"color: #ff00ff;\">1</span>  These could be training trips or just ski getaways, on a first come, first server basis.  This is a big job and should be shared among several  and must be discussed with the coach before they are implemented.  We are a big enough group to rent a fairly large cabin so that not too many people are left out.  The deadline for Gatineau Park comes early!! Pat and Marie-France are already on this planning team.</li>\r\n	<li><strong>More ideas needed!</strong></li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-20 20:39:49','2014-09-21 00:39:49','',273,'http://sofits.ca/2014/09/20/273-revision-v1/',0,'revision','',0),(1455,7,'2014-09-20 20:42:34','2014-09-21 00:42:34','<h2>Updated Monday Sept 15:</h2>\r\n<strong>Kathy:</strong>  Assistant coach for dryland workouts\r\n\r\n<strong>Sharon:</strong> Assistant Dryland Coach (strength specialist)\r\n\r\n<strong>Pat: </strong>Assistant  for Dryland and  Skiing, and Trip Planning\r\n\r\n<strong>Yvonne: </strong>Assistant  for Dryland  and  Skiing, and Trip Planning\r\n\r\n<strong>Annemarieke:</strong> Assistant  for Dryland and Skiing\r\n\r\n<strong>Penny:   </strong>Assistant Web Master, Assistant for Dryland and Skiing, gung-ho helper for many things\r\n\r\n<strong>Julie:  </strong>Assistant  for Dryland and  Skiing, and Healthy Snacks\r\n\r\n<strong>Margaret K</strong>:  Time trial assistant?  Group runs?\r\n\r\n<strong>Rosy:</strong> Tech and computer person\r\n\r\n<strong>Meryl:</strong>  Sofits Clothing  with Elaine- jackets this year?\r\n\r\n<strong>Susan R:</strong> Archive-photographer and early person for set-up with Elaine\r\n\r\n<strong>Mary Lou:</strong> Waivers and forms, email list creator, and gung-ho helper for many things.\r\n\r\n<strong>Marg M:  </strong>People person<strong>!</strong> Go-to person for new members who have questions.  Attendance keeper (for awards!) Will contact frequent absentees to see if they wish to remain in the group.   If anyone new to the group isn\'t sure about something, ask Marg!<strong>\r\n</strong>\r\n\r\n<strong>Susan O-H: </strong>Host a group party in the fall, monthly good news newsletter, anecdote and award \"saver\".\r\n\r\n<strong>Ila: </strong>Technical writer, to write up ski drills as they occur. <strong>\r\n</strong>\r\n\r\n<strong>Joanne:  </strong>Healthy post-workout snacks<strong>\r\n</strong>\r\n\r\n<strong>Cary: </strong> Healthy post-workout snacks\r\n\r\n<strong>Janey: </strong>Healthy post workout snacks with Julie, Cary and Joanne<strong>\r\n</strong>\r\n\r\n<strong>Jennifer:</strong>  Events (Jennifer will seek out appropriate events, also send Jennifer  the info, she will type  the details and send it to Penny for posting)\r\n\r\n<strong>Pauline</strong>:  Awards for end of year party?\r\n\r\n<strong>Barbara: </strong>Videographer, Assistant  for Dryland /  Skiing<strong>\r\n</strong>\r\n\r\n<strong>Elaine: </strong>Early person for set up with Susan R, will also work with Meryl to get Sofits jackets.\r\n\r\n<strong> Anne: </strong>Volunteer Co-ordinator<strong>\r\n</strong>\r\n\r\n<strong>Fay: </strong>Co-ordinator for weekly runs/skis\r\n\r\n<strong>Marie-France:  </strong>Research, plan and book yurts, etc.\r\n\r\n<strong>Shelley: </strong>Time trials and general helper\r\n\r\n<strong>Sandra: </strong>Host the year-end awards party in early April, and time trial assistant\r\n\r\n<strong>Liz R: </strong>Videographer and time trial assistant\r\n\r\n<strong>Linda:  </strong>Inspirational quotes and articles, and time trial assistant<strong>\r\n</strong>\r\n\r\n<strong>Bonnie:  </strong>Healthy snacks<strong>\r\n</strong>\r\n\r\n<strong>Carol\r\n</strong>\r\n\r\n<strong>Liz S\r\n</strong>\r\n\r\n<strong>Nina</strong>\r\n\r\n<strong>Jan</strong>\r\n\r\n&nbsp;\r\n\r\n<strong> </strong>\r\n\r\n<span style=\"text-decoration: underline; color: #993366;\"><strong>Suggestions for Volunteer Jobs:\r\n</strong></span>\r\n\r\n&nbsp;\r\n<ol>\r\n	<li><strong>people to help with set up before practice. <span style=\"color: #ff00ff;\">1-2 more </span></strong>This may involve carrying equipment in your car and being sure it is at practice each week. <strong>\r\n</strong></li>\r\n	<li> More ideas needed!</li>\r\n</ol>\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\n&nbsp;\r\n\r\np\r\n\r\np','Co-op possibilities 2014-2015   ','','inherit','open','closed','','273-revision-v1','','','2014-09-20 20:42:34','2014-09-21 00:42:34','',273,'http://sofits.ca/2014/09/20/273-revision-v1/',0,'revision','',0),(1459,7,'2014-12-30 20:22:04','2014-12-31 01:22:04','<a href=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\"><img class=\"alignnone size-full wp-image-635\" src=\"http://sofits.ca/wp-content/uploads/2013/10/Sofits-Oct-10-2013.jpg\" alt=\"Top of Penguin Hill\" width=\"700\" height=\"545\" /></a>1. Sofits is a cooperative group of active women age 50 years and over.  All are comfortable on skis and enjoy training together.\r\n\r\n2.  Dryland Sofits train specifically to improve their cross country skiing skills.\r\n\r\n3.  Sofits meet in fair, foul and bitter weather.  Workouts are canceled  only if the driving is dangerous  ( hurricanes, earthquakes, freezing rain).\r\n\r\n4. We are a diverse group, each training at her own level.\r\n\r\n5. Sofits  support each other without criticism. This extends to our Facebook groups.  Any rude, critical  or hostile messages will be deleted immediately and the sender removed from the group.\r\n\r\n6.The name \"Sofits\" refers to the group, not to individual people.  All  \"Sofits\" events are open to the group at large.   If a small group of you decides to  run/ski/swim/hike/bike by yourselves, without communicating this to the rest of the group, you are meeting as  friends, not as Sofits.\r\n\r\n&nbsp;','MODUS OPERANDI','','publish','open','closed','','modus-operandi','','','2014-12-31 09:09:26','2014-12-31 14:09:26','',0,'http://sofits.ca/?p=1459',0,'post','',0),(1460,7,'2014-09-20 20:52:04','2014-09-21 00:52:04','SOFITS - MODUS OPERANDI\r\n\r\n\r\n1. Sofits is a cooperative group of active women age 50 years and over.  All are comfortable on skis and enjoy training together.\r\n2.  Dryland Sofits train specifically to improve their cross country skiing skills.\r\n3.  Sofits meet in fair, foul and bitter weather.  Workouts are canceled  only if the driving is dangerous ( hurricanes, earthquakes, freezing rain).\r\n4. We are a diverse group, each training at her own level.\r\n5. Sofits  support each other without criticism. This extends to our Facebook groups.  Any rude, critical  or hostile messages will be deleted immediately and the sender removed from the group.\r\n6.The name \"Sofits\" refers to the group, not to individual people.  All  \"Sofits\" events are open to the group at large.   If a small group of you decides to  run/ski/swim/hike/bike by yourselves, without communicating this to the rest of the group, you are meeting as  friends, not as Sofits.\r\n\r\n\r\nWorkout locations change weekly.  Details are always posted by Sunday or Monday, on www.sofits.ca, .  Please indicate whether you will be coming by writing your name on the attendance or away sheet for that date.  Jo-Ann really appreciates  knowing this several days ahead so that the workout can accommodate the number of women attending (the fine tuning of the workout is done on Tuesday, not Friday morning!)  Similarly, Jo-Ann would appreciate not being contacted late  Friday morning with last minute questions.   If a workout is canceled due to catastrophic weather, the cancellation will be posted on www.sofits.ca and also on Facebook.   (Note that a facebook message can take over an hour to show up in your inbox!) If in doubt, please check just before you leave home!\r\n\r\n\r\n?    You are encouraged to talk and sing except while the coach or one of her helpers is explaining the workout.\r\n\r\n?    Simply step quietly aside and watch if an exercise bothers your ankle/back/neck/shoulder/knee/hip/wrist/elbow/sense of decorum.    (There would be nothing left if I removed each offending exercise!)\r\n\r\n?    Grunting and groaning is encouraged during difficult exercises.   However, if you simply dislike or disapprove of an exercise, please refrain from saying so during our practice.       Feel free to send Jo-Ann an email about it, or talk to her when she is not coaching, or look for another group that has what you are looking for.  K','','','inherit','open','closed','','1459-revision-v1','','','2014-09-20 20:52:04','2014-09-21 00:52:04','',1459,'http://sofits.ca/2014/09/20/1459-revision-v1/',0,'revision','',0),